Category Archives: WODs

Monday, August 20, 2018

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Warm up:

row-250

Perfect Stretch

Inch worm

Lateral lunge

Skill:

HSW

Strength:

Push press 8,8,8,5,5,5

AB roller x 15

rest 2min

Metcon

8 min AMRAP

5/5 Hang DB clean & jerk (50/35)

10 Burpees

 

Friday, August 17, 2018

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Warm up:

Row 250

Run 200

Couch stretch (30 sec per side)

Samson stretch (30 sec per side)

Lateral high knees x 100

Knee pulls x 50

Quad pulls x 50

Skill:

DU

Strength: 

DB bench press 8,8,8,8,8,8

V- ups x 10

Options Hollow rocks or flutters

rest 2 min

Met-con:

5 rounds for time

7 DB thrusters (50/35)

25 DU

Options:

lighter weight

Clapping DU (no singles)