W.O.D.

Wednesday 9/2

Strength:
2 Strict Press / 1 Military Press

Partner WOD:
30 Burpees over Bar
60 Push Press
90 Sit Ups
60 Push Press
30 Burpees over Bar
Split reps evenly, only one partner works at a time

Tuesday 9/1

Strength:
“Bring Sally Up” Push Ups

Partner WOD:
20 Knees to Elbow
20 Hang Cleans
20 Back Squats
250 m run (together)

Monday 8/31

Strength:
Front Squats

Partner WOD:
18 Min AMRAP
30 K/B Swings
20 Wall Balls
10 HRPU’s
Split reps evenly, only 1 partner works at a time

Saturday 8/29

Partner WOD:
*2 Rounds * 2 Rounds * of:
20 Push Press
30 Sit Ups
20 SDHP
30 Box Jumps
20 Air Squats
30 Floor Press
* Run 250 m (together)
Split reps evenly 1 partner works, 1 partner rests

Friday 8/28

WOD:
6 Rounds for time:
10 K/Bell Lunges
20 Double Unders
50 m Over Head Plated Carry

Thursday 8/27

Strength:
Squat Clean Thruster

16 Min AMRAP:
3 Thrusters
6 Box Jumps
9 Deadlifts
12 HRPUs
Every 4 minute run 250m

Wednesday 8/26

Strength: Run 1 mile

4 Tabatas
Tabata 1: Wall Balls
Tabata 2: Sit Ups
Tabata 3: Air Sqauats
Tabata 4: Scissor Kicks

Tuesday 8/25

Strength:
Bench Press (10-8-6-4-2-Max Reps at Starting Weight)

15 Minute Ladder (by 1’s)
Push Press
Hang Cleans
Knees to Elbow

Monday 8/24

Strength:
Power Cleans

WOD:
With 20 Minute Running Clock:
6 Burpees over Bar
3 Power Cleans
6 Toes to Bar
3 Power Cleans
6 K/Bell Swings
3 Power Cleans
*Rest 1 Minute

Saturday 8/22

PARTNER WOD:
For Time:
140 KB Swings (alternating sets of 10)
120 Sit-Ups (alternating sets of 10)
100 Wall Balls (alternating sets of 10)
RUN 800 m (Together)
100 Wall Balls (alternating sets of 10)
120 Sit-Ups (alternating sets of 10)
140 KB Swings (alternating sets of 10)