9.1.16

A.
Push press
7,5,5,3,2,2,2
B.
Pull up
3xME
C.
Partner WOD
8- sitting sled pull, alternate every 1
8- muscle ups, alt. 2
30- HPC 135/95 alt. 5
30- HSPU alt. 5
200m- OH plate carry 45/25 alt as needed
400m – run together
8- sitting sled pull, alternate every 1
8- muscle ups, alt. 2
By |August 31, 2016|WOD|0 Comments

8.31.16

A.
Snatch/Hang Power Snatch/OH
1+1+2 x 6
B.
1 mile- run
Rest 3 minutes
2 x 800m run
Rest 2 minutes
3 x 400m run
Rest 1 minute
By |August 30, 2016|WOD|0 Comments

8.30.16

A.
Back squat
65%x2x6
75%x2x5
85%x4x2
B.
For time
21- thruster 95/65
21- pull ups
45-deadlift 155/105
45- wall balls
15- thruster 95/65
15- pull ups
30- deadlift 155/105
30- wall balls
9- thruster 95/65
9- pull ups
By |August 29, 2016|WOD|0 Comments

8.29.16

A.
Strict press
7,5,5,3,2,2,2
B.
Bent over BB row
3×10
C.
800m- warm up run
6x200m run
1 min active recovery- complete 5 slow burpees
400m- cool down run
By |August 28, 2016|WOD|0 Comments

8.27.16

A.
Partner WOD

800m- run
60- wallballs 20/14
60- medball sit-up throws
60- SDHP 75/55
800m- run
60- push press 75/55
60- k2e
60- kbs 53/35
800m- sled pull 90/65
By |August 26, 2016|WOD|0 Comments