WODs

Saturday – August 25, 2018

** LAST DAY AT RUSSELL ROAD LOCATION **
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Friday – August 24, 2018

For Time 50-40-30-20-10 Unbroken Double Unders 1-2-3-4-5 Ring Muscle-ups If you break Double unders must start at begininng of round you are on If not efficient at double unders do 3 to 1 and same rule applies If cannot do Ring muscle ups scale to the bar or one of the ring muscle up
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Thursday – August 23, 2018

“Fight Club” 3 Rounds for reps Min 1 Thrusters 95/65 Min 2 Power cleans 95/65 Min 3 Box Jump overs 24″/20″ Min 4 Pull-ups Min 5 Echo Bike Cals Rest 1 Min
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Wednesday – August 22, 2018

Jerk (Split or Push) 1-1-1-1-1
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Tuesday – August 21, 2018

For Time 100 Wall Balls 20/14 50 T2B 25 Front Squat 185/135 50 Burpees 100 AB-Mat sit-ups Break up as needed
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Monday – August 20, 2018

Hero “Lumberjack 20″ 20 Deadlifts 275/185 400m Run 20 KB Swings 70/53 400m Run 20 OHS 115/85 400m Run 20 Burpees 400m Run 20 Pull-ups 400m Run 20 Box Jumps 24″/20” 400m Run 20 Dumbell squat cleans 45/30 400m Run
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Saturday – August 18, 2018

Coaches Choice
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Friday – August 17, 2018

21-18-15-12-9-6-3 Ring Dips OHS 115/75 CF Mainsite WOD 23 June 18
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Thursday – August 16, 2018

10 Min AMREP 2 KB Swings 53/35 2 Thrusters 95/65 4 KB Swings 4 Thrusters 6 KB Swings 6 Thrusters 8 KB Swings 8 Thrusters ….Continue adding 2 reps until 10 mins in up.
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