WODs

Saturday – July 14, 2018

Coaches Choice
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Friday – July 13, 2018

“12 Min AMRAP 4 Deadlift 315/225 8 Push Press 115/85 12 Front rack Box step ups 20” 45/35
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Thursday – July 12 ,2018

2 RFT 25 Burpee Pull-ups(Bar 6″ above max reach) 20 Pistol Squats (alternating) 25 GHD Sit-ups
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Wednesday – July 11, 2018

“OPT Repeatability Test” 3 RFT at 100% Effort Row 250m 10 KB Swings 70/53 10 Burpees 10 KB Swings 70/53 10 Burpees 10 Kb Swings 70/53 Row 250m Rest 12 minutes between rounds *3 scores – 1 for each round How much fall off athletes experience in 2nd and 3rd round is su
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Tuesday – July 10, 2018

OHS 2-2-2-2-2
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Monday – July 9, 2018

3 RFT 600m Run w/medball 20/14 20 Thrusters 95/65 20 DB Snatches 50/35 20 Box Jumps 30″/24″ 20/15 Cals on Echo Bike
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Saturday – July 7, 2018

Coaches Choice
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Friday – July 6, 2018

3 RFT 500m Row 20 GHD Sit-ups 2 Rope Climbs
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Thursday – July 5, 2018

For Time 10 Ring Muscle-ups 30 Thrusters 95/65 Run 1 Mile *Must be done in order no breaking it up* * If athlete cannot do Muscle ups have them do bar muscle-ups or 20 burpee pull-ups
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