Blogs

Tuesday WOD 8/5/14

1 rd. of :
25 Burpee,
400m. Run (weighted) 20/14,
12 pull-up (weighted),
400m. Run (weighted) 20/14,
25 Handstand Push-up,
400m. Run (weighted) 20/14,
12 Chest 2 Bar Pull-ups (weighted),
400m. Run (weighted) 20/14,
25 Burpee

Monday WOD 8/4/14

Skill/Strength Day: Muscle Ups

Wednesday WOD

15-12-9-6-3 of: Turkish Get Ups, 35/20 Burpee box jump over, 24/20"

Thursday WOD

Strength: Back Squats, 5x5

Wednesday WOD

4rds of: 400m. Run, 15 Hang Snatch 65/45, 10 OH Squats 65/45

Friday WOD

5rds of:
7 Deadlift 185/135,
21 Lunges,
400m. Run

Thursday WOD

Strength Day: Build up to 1RM, OH Squats

Wednesday WOD

10-9-8-7-6-5-4-3-2-1 of:
Pistols,
Burpees

Friday WOD

3rds. Of:
12 Double Unders,
15 Thrusters 95/65,
20 KB Swings 53/35,
30 V Sit-ups,
50m. OH Tire Carry

Thursday WOD

Strength: EMOM For 10 min.
3 OH Squats,
Note: this will be brought overhead from the floor

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