8.1.17

A.

Front squats
4 x 5 x 70%
-2  second pause at bottom
 
B.
5 Rounds
5- G2OH 135/95
9- back squats
13- T2B
 
Rest 2 minutes btwn rounds

 

By |July 31, 2017|WOD|0 Comments

7.31.17

A.
Push press
3 x 4 x 80%

 
B.
Pull ups
3 x ME
 
C.
2- 800m run, rest 1 min.
4- 100m sprints, rest 1:30
4- 400m run, rest 30 sec.
 
25:00 Time Cap

 

By |July 30, 2017|WOD|0 Comments

7.29.17

AMRAP 20
2- muscle up
4- HSPU
8- kbs 70/53
200m- run
Alternate Workout:
10-9-8-7-6-5-4-3-2-1
Burpee  Pull Up
Thrusters 95/65
SL RDL w/KB 53/35
Then…..
1 Mile Run

 

By |July 28, 2017|WOD|0 Comments

7.28.17

A.

Pull ups (strict)
1RM -weighted
Or
Max reps- body weight
 
B.
FT
1 mile- run
50- sit ups
40- wall ball 20/14
30- deadlift 185/130
20- pull ups
1 mile- runĂ‚ 

 

By |July 27, 2017|WOD|0 Comments

7.27.17

A.
Bench press 3RM
12 minutes to establish
 
B.
FT
21-15-9
OHS 95/65
T2B
Box jump 24/20

 

By |July 26, 2017|WOD|0 Comments