8/28 WOD

Michael

3 rounds for time of:
• Run 800 meters
• 50 Back Extensions
• 50 Sit-ups

8/27 WOD

Back Flyers

Warm up – 400 meter run
box jump congo
Leg swings frt/ back and side/side
20 air squats
Strength- back squats (rack) 70%. 3x 15
WOD- 15-25-15
Back squats 135/95
GHD – plate flyers (Superman flyers)
Dubs. (2x)

8/26 WOD

kb/ghd

Warm up- 100 jump rope
10 kB squats
10 kB clean press
10kb abs
Skill- DB snatch 5x5x2
WOD- 5 rnds
10 kB sumo deadlifts 32/24
10 ghd ball toss sit ups
10 kB swings (Russian)
10 ghd back ball raises
10 alters kB swings. 24/16
200 meter run

8/23 WOD

FunDay Friday

Warm up – 4 rnds
25 dubs
10 ab mat – full
Mobility- low back
Strength- 3×15 deadlifts (1 each style)
WOD- 20 min Amrap
1,2,3,4,5,6,7,…..
Push up
Deadlift. 215/135
Box jump

8/22 WOD

Descension

Warm up – 100 jump rope
20 alternate lunges
15 Db shoulder press
10 ab mat
Skill – overhead squats (5×3) form
WOD- 10,8,6,4,2
OH squats
T2B
200 meter run (300 meter row)

8/21 WOD

HIIT’

Warm up – 800 meter run
PVC stretch out
Mobility- back / shoulders
WOD- 10 min Amrap
20 Russian twist
10 roll outs
5 burpees
10 Db lat raise

1000 meter row

10 min Amrap
20 bicycles
15 resists ball pike abs
10 Db thrusters
10 Db skull crushers

8/20 WOD

Quince

Warm warm up- 5rnds
100 meter sprints
Skill – snatch squat technique breakdown
Strength- snatch squat 5×3
WOD – buy in – 800 meter run
15 min Amrap
5 snatch squat 115/75
5 HSPU
5 bar facing burpees

8/19 WOD

Stress Release

Warm up – 200 meter run
10 (5/5) Db clean n press
5 chin ups
10 Db squats
Skill – clean n’ SPLIT jerk 5×3 (form)
WOD – 1,2,3,4,5,6,5,4,3,2,1
Clean n’jerk 135/95
C2B pull ups
Butterfly ab mat

8/15 WOD

Separate but Equal

Warm up – soldier walk, frt lunge w/ overhead stretches , burpee broadjump
Strength- Db floor presses. (Get heavy). 5×5
WOD – 8 rnds
5 DB burpees
5 DB bent over row
5 DB squats
5 DB seated shoulder press
5 DB GHD sit ups

8/14 WOD

Chelsea

Each minute on the minute for 30 minutes:
• 5 pull-ups
• 10 push-ups
• 15 squats