WODs

Fitness: Wednesday 8.27.2014

A1 alternating DB Press 20,20,20,20
A2.1 arm DB Row 20,20,20,20
rest 1 min
+
5RFT
400m Run
2 wall Walk
150ft FC 24kg/16kg

Balance: Tuesday 8.26.2014

3 Rounds not for time
1 rope climb
FLR on rings 1min
10 russian swings moderate
+
A. build to a tough 5 TnG PS in 5 sets
B. emom - 12mins
odd - 5-7 ring dips
even - 4 PS/arm 2pd/1.5 kb
+
10mins 85% effort
Row 150m
5 clean and jerk 135# /95#

Fitness: Monday 8.25.2014

A1. Sled Pushes 50 ft
A2. FC/WW 50ft switch 25ft
rest 1 min, x 4
+
5 min Max Box Jump SD
+
5 min Max Double unders

Balance & Fitness Saturday: 8.23.2014

Teams of 2 for time/Max Reps:
5 rounds ea alternate ea round.
1 min max cal AB
1 min max Pull-ups
1 min max Push-Press 75/55#
Switch Partner, Rest 3 min