Monthly Archives: August 2018

WOD for 9.1.18

Strength:


Metcon:
Slog:
5 Rounds
2 Rope Climbs/10 Ring Rows
10 Power Snatch (95/65)
10 Box Jumps (24"/20")

5 Min Rest

4 Rounds
5 Burpees
10 Power Cleans (95/65)
10 Box Jumps (24"/20)

5 Minutes Rest

3 Rounds
400m Med Ball Run (20/14)
10 Push Press (95/65)
10 Box Jumps (24"/20")


WOD for 8.30.18

Strength:
Dead Lifts
5x4 @ 90% 1RM



Metcon:

For Time
10 Front Rack Lungees
20 Toes to Bar
10 Front Rack Lunges
30 Push-ups
10 Front Rack Lunges
40 Box Jumps
10 Front Rack Lunges
50 Lateral Bar Hops
800m Run

WOD for 8.29.18

Strength:
1) Bench press
5x8

2) Strict Pull-ups
5x6



Metcon:

5 Rounds
15 Burpee Pull-ups
15 Push Press (95/65)
200m Run