WODs

Monday August 20th, 2018


Strength/Skill:
Deadlift x 5,4,3,2,2,2
rest 2 minutes

Workout:
5 rounds for time of:
5 medball Weighted step up each leg (30/20)
10 ball slam (30/20)
15 v-ups
20 cal bike
20 min cap*

Saturday August 18th, 2018

with a partner:

800m run buy in, then:

7 rounds each of:

7 pull ups

14 push ups

7 row cals

 

 

 

 

Friday August 17th, 2018


Strength/Skill:
Front Squat x 6,6,2,2,2
- resting a minimum of 2 minutes between sets

Workout:
20 Medball on shoulder Squat (challenging, switch shoulders at halfway point)
50 Double Under
50m Suitcase carry heavy Left arm
16 medball on shoulder squat
50 Double Under
50m Suitcase carry Heavy RIght arm
12 medball on shoulder squat
50 Double Under
50m farmers carry Heavy
8 medball on Shoulder Squat
50 Double Under
50m Front rack carry Heavy

Wednesday August 15th, 2018


Strength/Skill:

4 sets of:
6-8 SL/SA KB RDL
:30 L-sit practice (advanced use rings)

Workout:
4 rounds for time of:
400m Run
10 Toes to Bar
20 Russian Kettle Bell swings

Tuesday August 14th, 2018


Strength/Skill:
3 sets of:
Bent over Kb row x 6-8 tough reps
Strict Supinated pull up x amrap UB
Wall Facing HS Hold x Amsap Perfect form

Workout:
20 Min EMOM
Every other minute :20 all out sprint on Airbike

-slow spin/walk to recover

Monday August 13th, 2018


Strength/Skill:
Squat clean + Jerk build to a heavy set of 3 in 15 minutes

Workout:
12 min amrap of:
2-4-6-8-10-12-etc
Wallballs
renegade row (30/20)

Saturday August 11th, 2018

with a partner:

20:00 Amrap

3000m run AMrap Burpees in remainder (both partners working at the same time)

5:00 Rest

20:00 amrap

6000m Assault bike AMRAP Box jumps in remainder (one person working at a time)

Friday August 10th, 2018


Strength/Skill
Deadlift x 6-8 rest as needed x 4-5
(must complete a 25m Plate on back weighted bear crawl during rest

Workout:

Sled Push as heavy as possible rest as needed x 4-5 sets
(Must complete a 25m heavy suitcase carry during rest)