6.15.17

WOD

A)

Short Intervals

Row or airdyne

10x :30

1 minute rest between each

B)

4 rft

  • 8 clusters 95/65
  • 12 calories airdyne
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6.14.17

 

Strength

Strict press

  • 2×2 @90%
  • 2 RM

WOD

5 rounds

  • 10 K2E
  • 10 box jumps
  • 500m run
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6.13.17

WOD

A) Short Intervals

Row 5x 3:00

3 minute rest between each

score equals max distance for each

REST AS NEEDED

B)  AMANDA

9-7-5

  • Ring muscle ups
  • Snatch 135/95
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6.12.17

 

Strength

Sumo deadlift

8×3 @70% (:45 rest in between sets)

WOD

7 rounds

  • :30 pull ups
  • :15 rest
  • :30 burpees
  • :15 rest
  • :30 push ups
  • 1 minute rest after each round

**Score is total reps for each round**

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6.9.17

 

Strength

Back squat 8×3 @70% (:45 rest in between sets)

WOD

Mack’s  :20/:10

Row-3,000m

or

Bike-5 miles

Done tabata style with :20 work and :10 rest until distance is reached

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6.8.17

WOD

A) Long Intervals

4x600m run

3 minute rest between each

score equals total time

REST AS NEEDED

B)  5-4-3-2-1

  • Strict pull ups
  • Snatch 135/95
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6.7.17

 

Strength

Strict press

  • 2×2 @90%
  • 2×2 climbing from 90% if possible

WOD

5 rounds

  • 15/12 calories airdyne
  • 20 push ups
  • 25 v-ups
  • 30 Russian KBS 53/35
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