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08.09.2017 WOD

By: 0

A. Mobility

B. Warm-up
300m run
Followed by
-Inch worm 30 feet
-Lunge w/ twist 30 feet
-Burpee broad jump 30 feet
*Stall mat is 6 feet long…so roughly 5 mats

C. WOD

08.09.2017 WOD

1000m team run (3x300m…close enough)
Followed by 10 rounds (I go, you go) of:
3 Muscle-ups (6 pull-ups)
7 Thrusters (95/65)
21 Double-unders

800m team run
Followed by 8 rounds of:
3 Muscle-ups (6 pull-ups)
7 Thrusters (95/65)
21 Double-unders

600m team run
Followed by 6 rounds of:
3 Muscle-ups (6 pull-ups)
7 Thrusters (95/65)
21 Double-unders

For time (30 min cap)

08.05.2017 WOD

By: 0

A. Mobility

B. Warm-up
300m run
20s L-sit
10 V-ups
2 rounds

C. WOD:
6 rounds for time of:

6 Wall Balls
6 KB Swings (53/35)
6 Toes-to-bar
6 Handstand Push-ups (Rx lite: Strict DB Press)
6 One-arm OH Kettlebell Lunge
6 Ring Dips (Box dip or push-ups)
200m run

Rx+ 3 Burpees every break in the movement.

By: 0

A. Mobility

B. Warm-up
300m run followed by:
Line drills with Coach

C. WOD
Teams of 2
200m Team Run
100 Toes-to-bar
400m Team Run
80 Back Squats (135/95)
600m Team Run
60 Front Squats (115/85)
800m Team Run
40 Overhead Squats (95/65)
1000m Team Row
20 Muscle-ups (40 pull-ups)
For time.

35 minute cap