WOD

Friday, August 17, 2018

Box Squat
8 x 2

Wide stance Sumo Deadlift
8 x 1

4 Sets
10 Front Foot Elevated Split Squat
10 Barbell Good Morning

Thursday, August 16, 2018

3 Rounds

3:00
400 Row
Max Reps DUs

rest

3:00
400m Run
Max Reps Burpees

rest 3

Wednesday, August 15, 2018

Fat Grip Bench
Work up to a heavy single for today

3 Rounds
Min 1 Bike
Min 2 Strict Pull Ups
Min 3 Kettlebell Swings
Min 4 Hollow Rock

Tuesday, August 14, 2018

Back Squat + Pause

4 Sets
12 Hip Extension
Lap Backward Sled Drag

Walking Lunge
100 reps

Monday, August 13, 2018

For Time:

50 box jumps

75 Power Snatch

100 Wall Balls 20/14

*Work on the odd minutes / Rest on the even.

Sunday, August 12, 2018

2 Hang Power Clean + 1 Power Clean

“The Longest Mile”
4 rounds
10 Burpees
100m Run

10 air Squat
100m run

10 push Ups
100m Run

10 Sit Ups
100m Run

Saturday, August 11, 2018

4 Rounds:
400 Meter Run
15 Slam Balls 
20/15 Cals Bike
 rest 

Friday, August 10, 2018

Box Squat
18 x 2

Squat Challenge
1 x max reps

Three sets, not for time:
12 Supine Rows
8 SL DB Romanian Deadlift

Thursday, August 9, 2018

5 min Handstand Hold

With a continuous running clock, complete Max Reps of:
5 minutes- Ground to Overhead
4 minutes- Double Unders
3 minutes- Knees to Elbows
2 minutes- 5 SA Swings, 3 Goblet Squat
1 minute – HSPU

Wednesday, August 8, 2018

Press
1RM for today.

Press Challenge
2 x Max Reps

For Time:
15 Burpees to Target
30 Chest to Bar
15 Box Jumps
30 DB Thrusters