WOD 100417 WEDNESDAY
In Teams of 2: 100/70 cal row 100 Wall Ball (20/14)(14/10) 200 GHD/ab mat sit up 100 Wall Ball 100/70 cal row CASH OUT 3 rounds 25 HRPU 25 band tricep pull down
WOD 100317 TUESDAY
STRENGTH 15:00 to establish heavy 5 TnG Power Clean Rx+/Rx 7 rounds 2:00 clock 200m run 5 UB Power Clean (75-80% from strength) 1:00 rest between rounds Fitness 7 rounds 2:00 clock 100m run 5 UB Power Clean (75-80% from strength) 1:00 rest between rounds
WOD 100217 MONDAY
RX+ 42-30-18 DB Power Snatch (50/35) Ring Dip RX 42-30-18 DB Power Snatch (50/35) 21-15-9 Ring Dip Fitness 42-30-18 DB Power Snatch (35/20) Dip Modification ACCESSORY 400m Waiter’s Walk
WOD 100117 SUNDAY
SPARTAN 9:00-10:00 EMOM 12 min 1: sled push min 2: battle rope min 3: kb swing min 4: rest deck of cards hearts: push up spades: air squat clubs: sit up diamonds: DB chest to OH joker: 400m run SUNDAY FUNDAY in teams of 3: 200 cal assault bike/row 200 kb swing 200 burpees 200 […]
WOD 093017 SATURDAY
WOD 30-20-10 ghd sit up box jump hang power clean (135/95)(115/75)(95/65)