8/31 WOD

Fast & Furious

Warm up – 6 Ring push ups

2x        8 Kb swings

10 KB goblet squats

Skill work – cleans – 2×3 (power/hang)

WOD  1 K row

10 min AMRAP

7 hang cleans

5 frt squats

3 push press

**  if bar touches the grd between rnds = 5 burpees**

8/27 WOD

Don’t stop till you get it on . . .

warm up – 100 meter sprint

5x      10 push ups

Skill work – rope climb practice

WOD – 20 min AMRAP

5 pull ups

10 push press

15 superman / GHD (back)

20 kb swings    24/16

 

Aug Challenge – core work

 

 

8/25 WOD

Cover Model

warm up – 30 sec x3 each

wall sits,   frt plank,    plate 8’s

Skillwork – DBL under practice

WOD – 400 meter run

40 back squats   95/65

100 DBL unders

30 Ring rows

200 meter run

20 burpees   (Spartan runners must all complete FULL burpees)

100 DBL unders

10 T2B or roll outs

2 rnds or 20 mins

 

Aug Challenge – core work