7.16.18

Entering Deload Week
A.
Btms/Up KB Press
3 x 12
B.
800m Warm up Run
Rest 1 min, then…
4 Rounds
10- Push Ups
10- KBS, Russian 53/35
400m- Run

 

By |July 15, 2018|WOD|0 Comments

7.14.18

 For Time
2 Rounds
1 mile- run
15- DB snatch 50/30. alternate arms every rep.
15- Burpees to Plate 45#
– rest 3 minutes between rounds

 

By |July 13, 2018|WOD|0 Comments

7.13.18

5 Rounds
800m- run
9- Thrusters 95/65
7- pull ups, strict
Rest 1 min between rounds

 

By |July 12, 2018|WOD|0 Comments

7.12.18

A.
Push Jerk 3RM
12 min. to establish a technical 3RM
B.
AMRAP 11
1- muscle up (increase by 1 rep every round)
5- power snatches 105/70
30- D.U.
Rest 5 minutes, then….
C.
For time
50 – Burpee

 

By |July 11, 2018|WOD|0 Comments

7.11.18

A.
8 x 400m run
Hold the fastest sustainable pace for all 8 intervals
Rest 1 min. between intervals
B.
Pull Ups 
3 x ME

 

By |July 10, 2018|WOD|0 Comments