Aug 22, 2019

8-23-19
Friday
Challenge: 5-7 sets of:
1 Power Clean + 1 Hang Squat Clean + 1 Jerk

WOD
“Elizabeth”
21-15-9
Squat Cleans (135/95)
Ring Dips

Aug 21, 2019

8-22-19
Thursday
Challenge: Max Distance Handstand Walk

WOD
30 min
Row or Bike for Distance

Every 6 min Perform
15 Second Side Plank Hold Right
15 Second Side Plank Hold Left
30 Second Superman Hold
1 rep Best Short Impression of your coach. 😂

Aug 20, 2019

8-21-19
Wednesday
Challenge: Deadlift 3X10

WOD
30-20-10
Deadlifts (135/95)
Alternating Dumbbell Snatch (50/35)

Aug 19, 2019

8-20-19
Tuesday
Challenge: 3 sets of:
10 Floor Press with Back on Medball
Accumulate 1 min Hollow Hold after each set

WOD
For Time
100 Walking Lunges with slam ball
75 Sit-ups
50 Push Press (45/35)
25 Burpees to a 6” Target

Aug 18, 2019

8-19-19
Monday
Challenge: 4 sets of:
4 Pause Back Squats 2 second hold
4-7 Pull-ups negatives 3 second decent

Stay controlled all the way through the bottom of the pull-ups.

WOD
12 min AMRAP
2-4-6-8-10... etc.
Chest to Bar Pull-ups
Air Squat
Box Jump (24/20)