WODS

22 August 2017

STRENGTH: Strict Press x 8 @ 65/70/75% WOD: 5 RFT 400M Run 100M Farmer Carry 70/50 (L3) 50/35 (L2) 35/25 (L1)

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19 August 2017

With a partner, for time: 80 Squats 70 Box Jumps (24/20) 60 Pushups 50 Med Ball Cleans (20/12) 40 Burpees 800m Run (Together) * One partner working at a time.

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17 August 2017

Strength: Hang power Snatch + 2 OH Squats - 15 Min to find your max WOD: 18 Min AMRAP 400M Run 15 Push-ups 18 Box Jumps 30/24 (L3) 24/20 (L2) 20/16 (L1) 21 Abmat sit-ups

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17 August 2017

STRENGTH: Oly WOD: 18 Min AMRAP 400M Run 18 Push-ups 18 Box Jumps (L3=30/24, L2=24/20, L1=20/16) 21 Abmat sit-ups

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16 August 2017

STRENGTH: Bench Press x 10 @ 60/65/70% WOD: 3 RFT of: 15 KB Push Press (total) - L3=50/35, L2=35/25, L1=25/15 15 KB Bent over Row (total) 200M Run

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16 August 2017

Strength: Bench Press x 10 @ 60/65/70% WOD: 3 RFT of: 15 KB Push Press (total) 50/35 (L3) 35/25 (L2) 25/15 (L1) 15 KB Bent over Row (total) 200M Run

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15 August 2017

STRENGTH: Deadlift x 8 @ 60/65/70 WOD: 5 Rounds For max reps 1 Min each: Burpees Double Unders Cal Row Wall Ball Rest

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14 August 2017

STRENGTH: Strict Press x 10 @ 60/65/70% WOD: 1-2-3-4-5-6-7-8-9-10 Thrusters 95/65 (L3) 75/55 (L2) 45/35 (L1) SDHP (Same Bar)

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12 August 2017

Twisted Karen With a Partner, FT: 250 Wall Balls (20/12) 400m Run (Together) * Every other minute, on the minute - both partners do 5 burpees.  

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