8.1.16

A.
Push press
4 x 4 x 80%

B.
Pull ups
3 x 10

C.
2- 800m run, rest 1 min.
4- 400m run, rest 30 sec.

Use 400m pace on all intervals

By |July 31, 2016|WOD|0 Comments

7.30.16

AMRAP 20
2- muscle up
4- HSPU
8- kbs 70/53
200m- run

By |July 29, 2016|WOD|0 Comments

7.29.16

A.
FT
1 mile- run
50- sit ups
40- wall ball 20/14
30- deadlift 185/130
20- pull ups
1 mile- run

B.
Pull ups (strict)
1RM -weighted
Or
Max reps- body weight

By |July 28, 2016|WOD|0 Comments

7.28.16

A.
Push press 3RM

B.
FT
21-15-9
OHS 115/80
T2B
Box jump 24/20

By |July 27, 2016|WOD|0 Comments

7.27.16

A.
Power clean
80% x 4 x 3

B.
800m- run
30- hang power snatch 95/65
20- burpee over BB (lateral)
400m- run
30- hang power clean 115/95
20- burpee over BB (lateral)
800m- run

By |July 26, 2016|WOD|0 Comments