TUESDAY WOD 9/1/15

Posted by on Aug 31, 2015 in WOD

Partner WOD 1000m Row 50 Snatch (115/75) 1000m Row 50 Clean & Jerk (115/75) *Split reps and rowing evenly Rest as needed 4 Rounds 5 Bench Press Work on handstand walks between sets

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FRIDAY WOD 8/28/15

Posted by on Aug 27, 2015 in WOD

12 Minute AMRAP 3-3, 6-6, 9-9, 12-12….and so on Clean & Jerk (135/95) Pull Ups 25 Double Unders after each set Rest as needed Work on a gymnastic weakness. HSPU, Pull Ups, T2B, Ring Dips, Muscle Ups, Rope Climbs, L-Sits, GHD Sit Ups, V-Ups etc

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THURSDAY WOD 8/27/15

Posted by on Aug 26, 2015 in WOD

Partner WOD 7 Minute AMRAP 40 Wall Balls (20/14) 40 Box Jumps (24/20) Rest 3 Minutes 7 Minute AMRAP 40 KB Swings 80 Ab Mat Sit Ups Rest as needed Partner Row 4 Rounds One partner starts on the rower the other partner holds plank Partner 1: 1 Minute Row for Max Calories Partner 2: 1 Minute Plank *If the partner holding plank drops, the other partner must stop rowing until the partner resumes the plank...

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WEDNESDAY WOD 8/26/15

Posted by on Aug 25, 2015 in WOD

5 Rounds 200m Run 15 Ring Rows 20 Push Ups 25 Air Squats Rest as needed 5 Rounds 3 Front Squats (Pause in the bottom of each rep for 3 seconds) 2 Rope Climbs

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