Wednesday, 8/29/18

WOD

Alternating EMOM:
Odd: 15/10 Calorie Row
Even: 50’ Walking Lunge

*increase by 1 rep every round on the rower until you cannot complete that amount in the minute

Accessory Work

3×10 Glute Ham Raises

Tuesday, 8/28/18

WOD

13 Minute AMRAP:
27-21-15-9
Bar Facing Burpees
Thrusters (95#/65#)
In remaining time…
Max reps of Ring Muscle Ups

Monday, 8/27/18

Strength

10 Minute EMOM:
2 Power Snatch

WOD

5 Rounds:
200m Run
12 Toes to Bar
16 Dumbbell Snatch (50#/35#)

Friday, 8/24/18

WOD

For Time:
40 Wall Balls (20#/14#)
20 Pull Ups
20 Deadlifts (225#/155#)
30 Wall Balls (20#/14#)
15 Pull Ups
15 Deadlifts (225#/155#)
20 Wall Balls (20#/14#)
10 Pull Ups
10 Deadlifts (225#/155#)

Thursday, 8/23/18

Partner WOD

5 Rounds:
20 Medball Sit Ups
400m Run w/ Medball
100’ Synchro Walking Lunges w/ Medball
*(20#/14#)