WOD 8.1.15

A.
SATURDAY FITNESS SURPRISE
-come in and leave fitter than you arrived
-BOOM

By |July 31, 2015|WOD|0 Comments

WOD 7.31.15

A.
“PDX Nancy”
5x
run – 360m
overhead squat (L) – 15
-21 min time cap

By |July 30, 2015|WOD|0 Comments

WOD 7.30.15

A.
AMRAP 30
row (cal) – 10-15
T2B – 10-15
burpee – 10-15
*partner up, alternate movements
*score is total rounds and reps as a team

By |July 29, 2015|WOD|0 Comments

WOD 7.29.15

A.
“DT”
5x
deadlift (M) – 12
hang power clean – 9
S2OH – 6
*12 min time cap

By |July 28, 2015|WOD|0 Comments

WOD 7.28.15

A1.
split squat (rear leg elevated)
3×8 / side
*load with KB held at sides
*rest 1 min

A2.
armstand
3×1 min hold
*rest 1 min

B1.
medball throw
3×15-25
*this is done solo against the wall (ideally), it can also be done with a partner
*rest 1 min

B2.
sumo deadlift
3×8 (H)
*rest 1 min

By |July 27, 2015|WOD|0 Comments