WOD 091216 MONDAY
STRENGTH: 12 min to establish Strict Press 3RM RXD 20 Double Unders 5 Push Jerk (155/105lbs) EMOM 20min FITNESS 30 Plate Fast Feet 5 Shoulder to Overhead EMOM 20min
WOD 091116 SUNDAY
Sunday Funday Hero WOD “Collin” 6 Rounds Carry 40lb/30lb Sandbag 400 meters 12 Push Presses (95/65lbs) 12 Box Jumps (24/20″) 12 Sumo Deadlift High Pulls (75/55lbs)
WOD 091016 SATURDAY
WOD TEAMS OF 2 Alternating through Movements 20 Min AMRAP 200m Run 20 Wallballs 20/14 15 KB Swings 2/1.5 10 Burpees 5 Goblet Squats 2/1.5
WOD 090916 FRIDAY
RX: Part 1 Work up to a Heavy 1 Rep of the Complex: High Hang Squat Clean Mid Thigh Squat Clean Squat Clean Part 2 1-2-3-4-5 Hang Squat Clean (205/135lbs) Squat Clean FITNESS: Part 1 Work on a 5 Rep of the Complex: High Hang Power Clean Mid Thigh Power Clean Front Squat Part 2 […]
WOD 090816 THURSDAY
RXD 5 Rounds 20 Double Unders 10 Air Squats 5 Rounds 20 Parallete Lateral Jumps 10 Burpees 5 Rounds 25 Double Unders 15 Air squats FITNESS 4 Rounds 20 Fast Feet 10 Air Squats 4 Rounds 20 Parallete Jumps 10 Burpees 3 Rounds 25 Fast Feet 15 Air squats