Monday’s WOD

Buy In:
3 Sets
5 Quadruped Thoracic Rotations/Side
10 Half Kneeling Split Squats
10 KB DeadLifts
Jog 200m

Strength:
Clean with pause below knees
80%x2, 85%x2, 90%x1
build to heavy single

WOD:
3 Rounds for Time:
400m Run
12 Deadlifts, 245/165
24 Push-ups

Posted in WOD |

Friday’s WOD

Warm Up:
90/90 Rotator Cuff/Scap 2×8 Breaths

Buy In:
2 sets:
100′ High Knees
100′ Buttkickers
5 Bear-to-Squat
8 Half Kneeling Press/Side

Strength:
Snatch 5×3 @80%

WOD:
Run 400m
12 Strict Press (95/55)
5 Rounds

Posted in WOD |

Thursday’s WOD

Buy In:
Jog 800m, then 4 rounds of:
Crawl 10 steps forward
Crawl 10 steps backward
10 Hollow Rocks
10 Pushups

Strength:
Back Squat 5×6 (add 5-10 lbs from previous week’s 6×6)

WOD:
3 Rounds for total reps:
60 sec max deadlift (155/105)
60 sec max bar facing burpees
60 sec rest

Cash Out:
4×60′ Death March

Posted in WOD |