WOD 082316 TUESDAY
RXD 200m Sprint 35 Double Unders Perform every 3min 6 Rounds FITNESS 200m Sprint 50 Fast Feet Jumps Perform every 3min 6 Rounds CASH OUT 10/15 Cals on Assault Bike or 15/20 Cals on Rower
WOD 082216 MONDAY
CONGRATULATIONS COACH JUSTIN ON WINNING SECOND PLACE!! STRENGTH: 12 min to work up to a heavy set of the following complex: 1- Power Snatch 2- Squat Snatches 3- Over Head Squats RXD: 15 OH Squat (155/105lbs) then: 5 Rounds 6 HSPU 8 Hip Extensions then: 15 OH Squat (155/105lbs) FITNESS: 15 OH Squat then: 5 […]
WOD 082116 SUNDAY
ATHLETE OF THE MONTH WORKOUT “MEG” 800m Run 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans (135/95) Front Squats Pullups Pushups 800m Run
WOD 082016 SATURDAY
RXD Part 1: 5 Rounds 250m Row Sprint Rest 30sec 25 Box Jumps (24/20″) Rest 1min Part 2: 5 x 30sec Assault Bike Sprints 1min Rest FITNESS Part 1: 5 Rounds 250m Row Sprint Rest 30sec 20 Box Step Ups Rest 1min 5 Rounds Part 2: 5 x 30sec Assault Bike Sprints 1min Rest
WOD 081916 FRIDAY
RXD AMRAP 10min 1-2-3-4-5… Front Squat (185/135lb) Bar Muscle Up FITNESS AMRAP 10min 1-2-3-4-5… Front Squat Jumping Chest to Bar Pullup