WOD: 3 rounds of
800m Run
40 ABmat sit ups
20 Box Jumps @ 24/20"
Thursday, August 31, 2017
Wednesday, August 30, 2017
WEDNESDAY 20170830
WOD: 6 rounds of
25 Double unders (75 singles)
15 Power snatches @ 75/55#
5 Burpee bar hops
25 Double unders (75 singles)
15 Power snatches @ 75/55#
5 Burpee bar hops
Tuesday, August 29, 2017
Monday, August 28, 2017
MONDAY 20170828
WOD: complete for time
10 Calories on the assault bike**
10 down to 1 Front Squats @ 135/95#
**10 cal., 10 FS, 10 cal., 9 FS, 10 cal., 8 FS and so on.
10 Calories on the assault bike**
10 down to 1 Front Squats @ 135/95#
**10 cal., 10 FS, 10 cal., 9 FS, 10 cal., 8 FS and so on.
Friday, August 25, 2017
Tuesday, August 22, 2017
Friday, August 18, 2017
Thursday, August 17, 2017
Tuesday, August 15, 2017
Friday, August 11, 2017
Thursday, August 10, 2017
THURSDAY 20170810
WOD: CFT
50 Box Jumps @ 30/24"
50 KB Swings @ 70/44#
50 K2E
50 Wallballs @ 20/14#
50 Burpees
50 Box Jumps @ 30/24"
50 KB Swings @ 70/44#
50 K2E
50 Wallballs @ 20/14#
50 Burpees
Wednesday, August 9, 2017
WEDNESDAY 20170809
WOD: 18 min AMRAP
5 Hang cleans @ 115/65#
5 Hang snatches @ 115/65#
10 Burpees
15 ABmat Sit ups
5 Hang cleans @ 115/65#
5 Hang snatches @ 115/65#
10 Burpees
15 ABmat Sit ups
TUESDAY 20170808
WOD: CFT
5 Ring Muscle ups
50 Double unders
4 Ring Muscle ups
40 Double unders
3 Ring Muscle ups
30 Double unders
2 Ring Muscle ups
20 Double unders
1 Ring Muscle up
10 Double unders
5 Ring Muscle ups
50 Double unders
4 Ring Muscle ups
40 Double unders
3 Ring Muscle ups
30 Double unders
2 Ring Muscle ups
20 Double unders
1 Ring Muscle up
10 Double unders
Sunday, August 6, 2017
MONDAY 20170807
WOD: CFT
70 calories on bike
Then
4 rounds of:
8 Front squats @ 165 /115#
21 GHD/ ab mats
6 Burpee box jumps 30/24"
3 parallete HSPU,
Then,
70 Calories on rower
70 calories on bike
Then
4 rounds of:
8 Front squats @ 165 /115#
21 GHD/ ab mats
6 Burpee box jumps 30/24"
3 parallete HSPU,
Then,
70 Calories on rower
Thursday, August 3, 2017
THURSDAY 20170803
WOD: YING YANG
15 min AMRAP
3 Bench press @ 80% 1 rep max
6 C2B Pull Ups
9 Cal Row
Wednesday, August 2, 2017
WEDNESDAY 20170802
SKILL/STRENGTH : 500m Row for time
WOD: 7 min AMRAP of
10 Romanian Dead lifts @ 75/55#
5 Wallballs @ 20/14#
WOD: 7 min AMRAP of
10 Romanian Dead lifts @ 75/55#
5 Wallballs @ 20/14#
TUESDAY 20170801
WOD: 5 Rounds of
30 Calorie on Airdyne LEGLESS
30 Alternating Single Arm KB Snatches
@ 53/35# (15 each arm)
30 Calorie on Airdyne LEGLESS
30 Alternating Single Arm KB Snatches
@ 53/35# (15 each arm)
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