WOD 9-1-17
RXD min 1: 15 wall ball (20/14lbs)
min 2: 20 slam ball (25/15lbs)
min 3: 45sec bar hang (pullup bar)
min 4: 10 back squats (115/75lbs)
5 rounds FITNESS min 1: 10 wall ball
min 2: 10 slam ball
min 3: 45sec supported bar hang (pullup bar)
min 4: 10 back squats
5 rounds
WOD 8-31-17
RXD 30/20 cals assault bike
then:
6 pullup
8 pushup
12 situp (anchored)
5 rounds FITNESS 30/20 cals assault bike
then:
6 ring pullup
8 pushup
12 situp (anchored)
5 rounds
WOD 8-30-17
RXD Zercher squat
3-3-3-3-3-3-3 FITNESS front squats
3-3-3-3-3-3-3
WOD 8-29-17
RXD 100m KB overhead carry (24/16kg)
10 KB swing
100m row
200m KB overhead carry
20 KB swing
200m row
300m KB overhead carry
30 KB swing
300m row
400m KB overhead carry
40 KB swing
400m row FITNESS 100m KB carry
10 KB swings
100m row
8 rounds
WOD 8-28-17
RXD 8 pistols (4 each leg)
8 plank DB rows (4 each arm) (40/25lbs)
AMRAP 4min
rest 1min 100m plate pinch carry (15/10lbs)
8 OH plate lunges
AMRAP 4min
rest 1min 8 front rack lunges (4 each leg) (65/45lbs)
8 bent over row
AMRAP 4min
rest 1min FITNESS 8 split squats (4 each leg)
8 plank DB rows (4 each arm)
AMRAP 4min
rest 1min 100m plate carry
8 OH plate lunges
AMRAP 4min
rest 1min 8 front rack lunges (4 each leg)
8 bent over row
AMRAP 4min
rest 1min
8-25-17 WOD
RXD In Partners: While one person Rows 500m, the other person hold the bar in a front rack (115/75lbs). While one person performs 25 Fronts Squats (115/75lbs), the other person holds a Ring Hold. *Switch after each movement. 3 rounds each FITNESS In Partners: While one person Rows 500m, the other person hold the bar in a front rack. While one person performs 15-20 Fronts Squats, the other person holds a Ring Plank Hold. *Switch after each movement. 3 rounds each
8-24-17 WOD
RXD AMRAP 10min 15 Air Squats 7 Hang Squat Snatches (135/95lbs) 3 Strict Pull-ups FITNESS AMRAP 10 Air Squats 10 Hang Power Snatches 10 Ring Rows
8-23-17 WOD
SWOD Ring Dips 9-9-6-6-3-3 2min rest btw sets *Scaling: Toe assist or box dips WOD 12min AMRAP 8 KB Swings 53/36 8 T2B
8-22-17 WOD
RXD 1 Squat Clean Every 30sec 8min Rest 2min 1 Squat Clean 1 Power Clean Every 30sec 8min FITNESS 1 Power Clean Every 30sec 8min Rest 2min 1 Power Clean 1 Front Squat Every 30sec 8min
WOD 8-21-17
SWOD Push Jerk 3 @ 60% 3 @ 65% 3 @ 70% 3 rep Max WOD 10 Minutes Run 400m Find Heavy Snatch Score: Snatch Weight