Monday
WOD: 12 min AMRAP of:
20 Sit-ups
10 Left Arm Overhead Walking Lunges (60/40)
10 Right Arm Overhead Walking Lunges (60/40)
Then…
3 rounds for quality:
10 hollow rocks
10 v-ups
10 tuck-ups
10sec hollow hold View full article »
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Sunday
Run 45 minutes for distance
Monday
Short Interval:
4 x 400m, rest 60s between
WOD: For time:
21 shoulder press (96/65)
400m run
21 push press (96/65)
400m run
21 push jerks (96/65)
400m run View full article »
Monday
Warmup: 30s Mountain Climbers, 30s Jumping Jacks View full article »
Standard Class:
Monday
WOD: 2017 Team Series Event 5
With a partner, complete as many reps as possible in 10 minutes of:
3 burpee box jump-overs (24”)
3 deadlifts (225/135)
6 burpee box jump-overs (24”)
6 deadlifts (225/135)
9 burpee box jump-overs (24”)
9 deadlifts (225/135)
Etc., adding 3 reps to each exercise every round. View full article »
Advanced class:
Monday
Barbell Strength:
Squat 3-3-3-ME @ 60-70-75-85%
EMOM 10 min: 4 reps @ 60%
WOD:
21-15-9 reps, for time of:
Power Snatch (95/65)
Box Jump (24/20”) View full article »
Monday
10 min EMOM:
2 clean and jerks View full article »