WOD 082816 SUNDAY
SUNDAY FUNDAY WOD With a Partner Accumulate a 2000m Row in 500m Increments (All Out Efforts) Then Individually Run 800m 30 Squat Clean Thruster Run 800m RX+: 135/95 Rx: 115/80 Advanced: 95/65 Beginner: 75/55
WOD 082716 SATURDAY
STRENGTH: Bench Press 5-5-5-5-5 60-65% of 1RM, same weight across all 5 sets. WOD: 10 Rounds 15 Pushups 10 Parallette Pass Throughs
WOD 082616 FRIDAY
RXD AMRAP 12min 21 Situps 15 DB Box Step Up and Over (45/25lbs) 9 DB Jumping Lunges (45/25lbs) FITNESS AMRAP 12min 21 Situps 15 DB Box Step Ups 9 Lunges
WOD 082516 THURSDAY
STRENGTH: Deadlift 3-3-3-3-3 80-90% of 1RM, same weight across all 5 sets. WOD: 100 KB Swings. Every time you put the KB down, perform 3 Burpees.
WOD 082416 WEDNESDAY
RXD Teams of 4: 500m Row 25 Burpees 25 GHD Situps 100m OH BB Walk (135/95lbs) Run 800m FITNESS Teams of 4: 500m Row 20 Burpees 30 Situps 100m 1 Arm OH DB Walk Run 800m * Each person feeds into the 500m row one at a time. * No one can move to the […]