Aug 17, 2018

8-18-18 WOD

AMRAPX 12
9 KBS
6 Burpee Box Jump Overs
3 Front Squat (Choose load according to jumping Ability post squats after a few rounds - Don’t exceed 70% 1RM)

*Focus on the box jump overs. Legs will fatigue and effect this movement. Reduce Reps or Height, or sub step ups if quality of jump goes away.

Aug 16, 2018

8-17-18 WOD

TABATA
ROW for CAL
SIT UP
PUSH UP

AIR SQUAT

Aug 15, 2018

8-16-18 WOD

15min EMOM

1)10-15 Supine Ring Pull Ups (RX- Chest and hips are aligned w/ Feet at finish of pull)
2)20 Ft HS WALK - SUB Feel Good Load OVERHEAD for 30 Seconds

3)10 Deadlifts (should be TnG, practice GOOD cycling. Don’t exceed 70% 1RM.)

Aug 14, 2018

8-15-18 WOD

15 Rounds
50 M DB Carry or KB. 53/35

25 DU - sub 50 singles

Lighten Load as needed and Scale as needed.

Aug 13, 2018

8-14-18 WOD

15 Min AMRAP
250/200m Row
8 Burpees


If rowers are limited
*Complete 20 total Rounds FT
with a teammate, alternating
after a full round is complete