Monthly Archives: August 2017

WOD for 9.1.17

Strength:

Mobility

Metcon:
10min E2MOM
15 Wall Balls (20/14)
5 Burpee Box Jumps (24"/20")

WOD for 8.31.17

Strength:
Dead Lifts
Find your 1RM



Metcon:

8 minute Ascending Ladder
5, 10 ,15, 20
USA KB Swings (53/35)
Push-ups

WOD for 8.30.17

Strength:
5 Round Super Set
5 Strict Press
5 Strict Chin-ups
***If the chin-ups are too easy, hook a kettle bell to your foot***



Metcon:

10 to 1
Push Press (95/65)
Toes to Bar

WOD for 8.29.17

Strength:
Back Squats
5x4 @ 90% 1RM



Metcon:

5 Rounds
30 Doubles Unders/60 Singles
10 Front Squats (95/65)

WOD for 8.28.17

Strength:
Snatch
1) 4x 2 Hang Power Snatch + 1 Hang Squat Snatch
2) 3x3 Snatch Pulls - HEAVY



Metcon:

3 Rounds for Time
20 Jumping Lunges
20 Pull-ups
10 Burpees