Monthly Archives: August 2017

1686:

1686: Friday 8/25 wod: 5 RFT run 400 m 15 Thrusters 95/65 18 HRPU 20 pull ups Finisher: accumulate 5 min plank holds

Category: WOD

1685:

1685: Thursday 8/24 STRENGTH: 5X5 f. squat // Note: If learning this one take a barbell on the floor and work with your coach. A. 3RFT (cap 7) 21 kb swings – load: athletes choice 21 box jumps – 20″/12″ Rest 3 minutes EMOM 10 1 man maker 6 pull ups

Category: WOD

1684:

1684: Wednesday 8/23 WU: 4 rounds – 15 jacks, 16 mt climbers, 10 m walking lunge and reach, 20 squats A. 3×20 chest press B. 3×12 db or kb bent row C. 6X10 V-ups D. 4X4/6 or 10 chin ups E. 4X6 db RDL F. 5X10 sec. HSH – wall or free

Category: WOD

1683:

Find Austin. 1683: Tuesday 8/22 3X10 kb kneeling to standing (Alt) – scale db’s optional wod: 4 RFT 15 push press 95/65 400 m run 75 DU/150 SU

Category: WOD

1682:

1682: Monday 8/21 STRENGTH: 4 rounds on every 2nd minute 3 rep Clean & Jerk (all T-N-GO reps) wod: 4 RFT 10 T2B 12 db thruster 30/20 14 burpees Scale: 4 rounds – 8 V ups, 12 thrusters, 10 burpees

Category: WOD

1681: Saturday

1681: Saturday 8/19 BW wod: 00 – 8:00 12 DU 8 squats 6 push ups Rest 1 minute 9:00 – 20:00 10 wall balls 8 KTE run 200 m Rest 1 minute 21:00 – 26:00 or when task meets completion 21 15 9 Kb swings box jumps

Category: WOD