WOD: “For Time” -Tues 9.1.15
Strength: Strict Press, 10, 8, 6, 4. Increase weight every set. WOD: For Time 3 rounds of 15 Push Press (135/95) 30 ABMAT Sit Ups
Strength: Strict Press, 10, 8, 6, 4. Increase weight every set. WOD: For Time 3 rounds of 15 Push Press (135/95) 30 ABMAT Sit Ups
Skill: RDL, Light to get used to the movement, 5×5 WOD: 4 Rounds With 25 minutes on the clock complete, 4 Rounds of: 400 Meter Run
Rope Slam Shoot Through Hip Band Walk Double KB Swing TRX Row Rower Knee to Ball GHD Ab Hold Sled Push 30:20 2x 30:20 2x
Strength: Floor Press, 4×8, Work up to a heavy 8 reps, 7 min WOD: Mario B 30 Min AMRAP of 12 Deadlifts (225/185) 12 Toes
Strength: Front Squat, 5×2, 2 Sec down, 1 Second Up, Work up to a heavy 2 reps, every 2 min. WOD: For Time 21 Thrusters
Strength: Hang Clean + Squat Clean Complex, 7×2, 10 min on the clock WOD: 25 Min AMRAP 40 Wall Balls (20/14) 20 Burpees 10 Clean
Strength: Death By Power Snatch, 75% (10 min max) WOD: 5RFT Once you fail to complete the # of Power Snatches in the minute move right
Skill: Toes to Bar (introduce new mod as well) WOD: For Time 1 Mile Run (Run to Dominos and back) *Record your time *2 Min
Strength: Back Squat, 5×3, Find New 3RM, Every 2 min WOD: 8RFT Part A: 20 Wall Balls (20/14) 10 Burpees Part B: 10 Thrusters (95/65)
WOD: Tom W 6RFT 200 Meter Sandbag Carry (40/20) (or KB, or anything) 10 DB Alt. Snatches (50/35) 1 for 1 20 Box Jumps (24/20)