8.7.17
“Boat Race” 3 Rounds: 500 Meter Row 400 Meter Run Rest 3:00 between rounds
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Deck of Cards Aces 200m Run alt 50 Dubs Diamonds Goblet Squats 53,35 Hearts V ups Spades Push Ups Clubs Ball Slams 20/14
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Wod Teams of 2 4 rounds for time: 15 Muscle Ups 60 Wall Balls (20/14) 100 M Farmers Carry 70/53 One Athlete works one rest
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Wod 21-18-15-12-9 reps for time: Toes to Bar Kettlebell Swings (70/53) Burpee Box Jump Overs (24/20)
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Strength: Front Squat (20X1 tempo) Build to a heavy 1 in 15 minutes Loading Guidelines: Sets 1-2: 3 reps @ 50-60% Sets 3-4: 2 reps @ 70-80% Sets 5-8: 1 rep @ 85-90% For time: Wod 30/24 Calorie Row 30 Hang Squat Cleans (135/95) 30/24 Calorie Row
Read More »8.1.17
Build to a 1 rep max Strict Press in 10 minutes immediately followed by: Build to a 1 rep max Push Press in 10 minutes Wod: Amrap 12 24 Double Unders 12 Alternating Front Rack Reverse Lunges (115/80) 24 Double Unders 12 Push Press (115/80)
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