WODs

Fitness Monday 6th

A. DB Russian Step-up 8-10 per leg x 3; rest 2 min

B1. Press 8-10 reps x 3; rest 45 sec

B2. Single Arm DB Row 8-10 per arm @ 2102 x 3; (rest 30 sec per arm)

C. Pull-up negatives 5 x 3 (3-5 sec lower); rest 90 sec

Balance Friday 10.3.2014

A. Tng Squat Clean – 60% of 1 RM x 4 – every 60 sec for 6 min
B. Tng Squat Clean – 70% of 1RM x 3 – every 45 sec for 3:45
C. Tng Squat Clean – 80% 1RM x 2 – every 30 sec for 2 min
D. Wtd. chin up; 8,6,4,2; rest 2-3 min
+
3 sets NFT:
3 RC
6 muscle ups

Fitness Tuesday 9.30.2014

Emom 10 min –
Odd – Renegade row x 6 reps (ea arm)
Even – RDL @3211 – 5 reps (tough)
+
10 min AMRAP:
25m FC (heavy)
25m crab walk
50ft OH walking Lunge (Plate)
25 single unders
+
10 min AMRAP:
50m sled drag (Forward)
3 wall walks
50m reverse sled drag
50ft WW/FC switch @ 25ft
50m bear crawl