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07.29.2017 WOD

By: 0

A. Mobility

B. Warm-up
“Toe-to-bar Biathalon”
200m run
30 Toes-to-bar
200m run
20 Toes-to-bar
200m run
10 Toes-to-bar

*If you break up any set (i.e. drop off the bar) you owe a 100m penalty run before you can continue.

C. WOD

Buy-in: 600m run (300m x2)

25 pull-ups (Rx+ 25 strict pu or 15 mu)
50 Russian KB Swings (53/35)
75 Wall Balls (20/14)
100 Russian Twists
75 OH Medball Lunges
50 Medball Push-ups (feet on ball)
25 pull-ups (Rx+ 25 strict pu or 15 mu)

Cash-out: 600m run

*Every time you break on the movements you must do 20 double-unders.

30 minute cap

07.26.2017 WOD

By: 0

A. Mobility

B. Warm-up
40-30-20
Double-unders
Twists

C. WOD

Wed WOD:
Teams of 2

400m run 2x (“I go, you go”)
Followed by 2 rounds of:
20 pull-ups (Rx+ 8 muscle-ups)
30 burpee plate jumps (45/25)
40 thrusters (45/35)

300m run 2x (“I go, you go”)
Followed by 2 rounds of:
20 pull-ups or 8 mu
30 burpee plate jumps
40 partner wall balls (20/14)

200m run 2x (“I go, you go”)
Followed by 2 rounds of:
20 pull-ups or 8 mu
30 burpee plate jumps
40 overhead plate lunge (45/25)

35 min cap

07.19.2017 WOD

By: 0

A. Mobility

B. Warm-up
200m Run
12 Kettlebell Swings
12 Knees-to-elbow
2 rounds

Followed by 6-8 minutes of light barbell warm-up

C. WOD

Teams of 2
600m Run (run as a team)
60 Deadlifts (135/95)
600m Run
50 Hang Cleans (135/95)
600m Run
40 Push-Press (135/95)
600m Run
30 Muscle-ups (Rx lite: 60 strict pull-ups)
For time
30 minute cap