WOD 9.1.15

A.
Push Press
3RM above 85% BW – 4×4 @ 80%
3RM below 85% BW – 4×8 @ 75%
-rest 2 min btwn work sets

B.
50, 35, 20
lateral shuttle (5m)
supine row
*15 min time cap

By |August 31, 2015|WOD|0 Comments

WOD 8.31.15

A.
Sumo Deadlift
5RM above BW – 4×4 @ 90%
5RM below BW – 4×8 @ 85%

B.
Amrap 15
wall ball (M) – 12
burpee onto plate – 6
strict pull-up – 3
*scale up w/ C2B pull-ups

By |August 30, 2015|WOD|0 Comments

WOD 8.29.15

A.
Bench Press
5,5,5,5,5,5 @ 22X1
-build every set, start light
-rest 60-120 btwn sets

B.
10x
Wall walk – 2
KBS (RUS)(H) – 6
Squat – 18
-20 min time cap

By |August 28, 2015|WOD|0 Comments

WOD 8.28.15

A.
Rings Development
Amrap 15
*this amrap is for quality not quantity, given your current identified capacity/skill level, you will continually cycle through the prescribed elements of that level for the given 15 min, taking as much rest as needed to make each effort productive in moving them forward in capacity and skill.

B.
3x
double under – 40
wall ball (M) – 20
T2B – 10
-10 min time cap

By |August 27, 2015|WOD|0 Comments

WOD 8.27.15

A.
AMRAP 5
front squat (M) – 6
box jump w/step down (M) – 12
…rest 3 min…

AMRAP 5
deadlift (same as front squat) – 12
box jump w/step down – 6
…rest 3 min…

AMRAP 5
sled pull (M), run, or row for meters
*score is three part, one score for each amrap

By |August 26, 2015|WOD|0 Comments