WOD's

8/24/17

STRENGTH: Find 1RM Clean and jerk WOD: 400m Row/Run 10 Burpee+pullup+knees to elbow 200m Row/Run 20 Burpee+pullup+knees to elbow 100m Row/Run 30 Burpee+pullup+knees to elbow

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8/23/17

CORE: 15 EMOM 20 v crunches 20 back extensions 1:00 plank hold WOD: 6 Rounds 15 Overhead squats 95/65 100m Single arm Farmer’s Carry 70/53 *Alternate arms each round

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8/22/17

STRENGTH: In 15 min find: 1RM Bench press WOD: 21-15-9 Box Jumps 24/20 Wallballs 20/14 to 10′ 400m run 9-15-21 Box Jumps 24/20 Wallballs

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8/21/17

STRENGTH: FIND 1RM front squat or 3×10 Jumping squats @ 45% 1RM Backsquat WOD: AMRAP: 16 MIN 10 Goblet Squats 53/35 15 Toes to Bar 20 KB Swings 53/35

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8/19/17

Teams of 2 for time: 10 Rounds 400m run *while 1 person runs partner is doing: 10 step ups 24/20″ 10 Shoulder to OH 135/95

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8/18/17

STRENGTH: Snatch EMOM 12: 2 snatch @ 80% WOD: 12 min AMRAP: 3 Ring MUs (3 pullups + 3 dips) 9 Squat cleans 135/95 (95/65) 3 Ring MUs 7 Squat cleans 165/115 (115/75) 3 Ring MUs 5 Squat cleans 185/125 (135/85) 3 Ring MUs 3 Squat cleans 205/135 (145/95) 3 Ring MUs then AMRAP Squat […]

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8/17/17

STRENGTH: Front squat – make up day OR Find 1RM Front squat WOD: 100 KB swings 100 Burpees over KB 100 Air squats E3MOM: 200m run Must perform movements in order 26 min time cap

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8/16/17

CORE: 50-40-30-20-10 Abmat situps 10 Blank bar OHS before each set WOD: 1 Mile Run 50 Single Arm DB Thrusters (each arm) 1600m Row *break of the thrusters however you want. But 50 total each arm

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8/15/17

STRENGTH: 4 sets: 8 SP + 2 Push press @ 60% 1rm SP WOD: 5 rounds: 10 Power snatch 95/65 20 Alternating pistols 30 Double unders

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8/14/17

STRENGTH: Front Squats Day 13 10×3 @85% +10-20# WOD: 10-8-6-4-2 Deadlifts 225/155 2-4-6-8-10 Over the bar burpees

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