Team WOD: Run 200m each (relay – team takes turns running 200m at a time) 150 Thrusters (with bar) 100 pull-ups 50 Box Jumps (30″/24″) Run 200m each (relay) Rules: 1 person works, then trades out when tired 1 person holds 100 lbs (guys hold overhead/girls hold at shoulders – front rack position) 1 person more »
CONTINUE READINGWarmup: ROM drills; PVC pass thru’s and shoulder stretches; Burgener warmup with bar 3 rounds: 800m run 10 cleans Work on goals when finished
CONTINUE READINGPlease make note of schedule adjustments while I am out of town July 27 – Aug 6 or 7th WOD’s will still be posted as usual. Aly will coach: Sat 7/27 @ 9:30am Sun 7/28 @ 9:30 am Mon 7/29 @ 5:45 am, 6:15 pm & 7:15 pm Wed 7/31 @ 5:45 am, 6:15 pm more »
CONTINUE READINGWarmup: ROM drills, 10 good mornings, 10 straight leg Deadlifts with bar or PVC Strength: Deadlift Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% WOD: 20 min AMRAP 10 Straight leg Deadlift (135#/95#) 10 goblet squats (53#/35#) Work on goals, roll and stretch
CONTINUE READINGWarm up: ROM drills, 3 rounds of 3 vertical jumps 3 squats 3 long jumps WOD: “Tabata Something Else” 8 rounds of each; 20 secs of work: 10 seconds rest. Of: Pull-ups Push ups Sit ups Squats
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