WOD 10.8.2020

WOD 10.8.2020

WOD 10.8.2020 Pick your poison ROW, SKI, BIKE, ASS BIKE 40 minutes MAX DISTANCE Every 4min complete (alternate) A/ 200m Run B/ 35 double unders + 12 down ups
WOD 9.8.2020

WOD 9.8.2020

WOD 9.8.2020 TEAM OF 2 AMRAP 40 min 100 wall balls 100 box jump over 100 Push jerk @50/35 100 squat clean @50/35 Run 200m together w/ 6/9kg medball AFTER you completed 100 reps of each movement.
WOD 7.8.2020

WOD 7.8.2020

WOD 7.8.2020 AMRAP 60 minutes 40/30 cal assault bike (Row if not enough bikes, athlete can rotate) 12 box step ups @1×22.5/15kg DB 400m run 12 burpees Add 2 burpees and 2 box step up each round
WOD 5.8.2020

WOD 5.8.2020

WOD 5.8.2020 Part A “Strength” BACK SQUAT Find 3RM (15 min window) Part B “Workout” BATTERY 1min ON – 1 min OFF x 3 Max rep power clean @60/40kg Rest 2 min 1min ON – 1min OFF x 3 Max rep Push press @60/40kg Each break = 3 burpee...
WOD 4.8.2020

WOD 4.8.2020

WOD 4.8.2020 Part A “Skill” HANG SQUAT CLEAN Every 2 min x 5 3 hang squat clean Build across (technique first) Part B “Workout” FOR TIME 4 rounds 30 Box jumps 15 Hang power snatch 30 Wallballs Every 5min : run 200m CAP...
WOD 3.8.2020

WOD 3.8.2020

WOD 3.8.2020 Part A “Strength” STRICT PRESS Find 1RM (12-15 min window) PUSH PRESS Find 1 RM (12-15min Window) Part B “Workout” AMRAP 9 20 Dumbbell Snatch 9 Chest to bar 9 Burpee box over DB + 1 chest to bar + Burpee box over Each...