WOD: Wednesday, August 15th

Weightlifting

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1 Snatch pull + 1 power snatch (1/1/1/1/1/1/1)

Metcon (AMRAP - Rounds and Reps)

15 min AMRAP
10 Burpees
20 KB swings (53/35)
40 DUS

WOD: Friday, August 10th

 

Metcon (Time)

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10 Rounds
8 Renegade Rows
20 DU

Metcon (Weight)

Accessory Work
Super set
Chinese Rows-10-8-6
Strict pull ups - 7-5-3

Sunday, August 5, 2018

Strength

Front Squats 3x3 @ 75-80%

 

Metcon

3 Rounds

40 Front Squats (65/45)

20 Dips

WOD: Wednesday, August 1st

Weightlifting

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2 Snatch grip btb push press+ 1 Snatch balance (1 rep  every min on the min x 10 min)

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP
10 Power Snatches (95/65)
10 TTB

WOD: Monday, July 30th

 

Metcon (Time)

4 Rounds
60 DUs
30 DB step ups (50/35)
15 Deficit push ups

 

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Metcon (AMRAP - Reps)

Core strength


Tabata- 3 Rounds


Hollow tucks
Plank
Elbow to knee crossover
Plank
Flutter kick
Plank