Friday, July 22, 2016

Sheila
 

Rest / Make-up / Mobility

Thursday, July 21, 2016

7-21 WOD
 

Strength

Squat

 

Conditioning

For time:

Run 200m

20 Bodyweight bench press

Run 200m

15 Bodyweight bench press

Run 200m

10 Bodyweight bench press

Run 200m

5 Bodyweight bench press

Wednesday, July 20, 2016

7-20 WOD
 

EMOM for 21 minutes:

15/12 Calorie row

15 Toes to bar

5 Hang power snatch

Tuesday, July 19, 2016

7-19 WOD
 

Strength

Squat

 

Conditioning

5 Rounds for time of:

5 Chest to bar pull ups

5 Handstand push ups

10 GHD sit ups

10 Box jumps (30″/24″)

Monday, July 18, 2016

7-18 WOD
 

Rest / Make-up / Mobility

Sunday, July 17, 2016

7-17 WOD
 

Strength

Squat

 

Conditioning

27-21-15 reps of:

Wall ball (20#/14#)

Deadlift (225#/155#)

Saturday, July 16, 2016

Packanack
 

Run 5K for time.

Friday, July 15, 2016

7-15 WOD

 

Rest / Make-up / Mobility

Thursday, July 14, 2016

7-14 WOD
 
Strength

Squat

 

Conditioning

“Annie”

For time

50-40-30-20-10 reps of:

Double unders

Sit ups

♦ compare to 07/15/15 ♦

Wednesday, July 13, 2016

7-13 WOD

 

2 Rounds for total reps.

AMRAP in 3 minutes of:

8 Box jump overs (24″/20″)

4 Hang clean & jerk (135#/95#)

Rest 2 minutes

Row as many calories as possible in 3 minutes

Rest 2 minutes