WOD Monday, 27 August 2018 00:42

Monday 8/27/18 

STRENGTH:

3x12 Front rack reverse lunges

*15 KB sumo jump squats between each set*

WOD:

AMRAP 15 min 

15 power snatch 75/55

30 double unders 

15 wall balls 20/14 

30 double unders


WOD Friday, 24 August 2018 00:14

Friday 8/24/18

 

3 sets 

10 Kang squats (95/65)

10 banded single leg RDL (10 each)

 

For time 

10-9-8-7-6-5-4-3-2-1

Deadlift 225/155

Toe to bar


WOD Wednesday, 22 August 2018 16:47

Wednesday 8/22/18

Single arm 
Push press + push jerk 
Build to a heavy complex of 3+3 

3RFT
10 hspu’s 
20 farmer DB cl & jk (10 each) 
30 wall balls 20/14 

Men - 53lb KB 50lb DB
Women - 35lb KB 30-35lb DB


WOD Tuesday, 21 August 2018 00:19

Tuesday 8/21/18

WOD:

5 Rounds

1:00 Max Cal Row

1:00 Rest

1:00 Max Double Unders

1:00 Rest

1:00 Max Burpees

1:00 Rest

*Score is the lowest cals, dubs and burpees combined. *

Midline/Core Conditioning: 

TABATA Plank Toe Touch


WOD Monday, 20 August 2018 01:21

Monday 8/20/18

STRENGTH:

3x12 Front Rack Box Step-Ups

*15 KB Sumo Jump squats between each set

WOD: 

3 MIN AMRAP

6 Hang Power Cleans (95/65)

9 Box Jumps (24/20)

*Rest 3 Mins*

3 MIN AMRAP

6 Power Cleans (115/75)

9 Box Jump Overs (24/20)

*Rest 3 Mins*

3 MIN AMRAP

6 Squat Cleans (135/95)

9 Box Jump Overs (no touch)


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