WOD 9/22/17 - Friday 9/22/17 Warm Up 30s Each Movement Walking Lunge Monster Walk No Push Up Burpee Plank with Reach Deadlift Heavy Single for the day For Time 15-12-9 Power Clean (115/75) Bar Facing Burpee
WOD 9/21/17 - Thursday 9/21/17 Warm Up Z1 5 min Run, Row or Bike 10 Burpees Mobility as needed AMRAP 40 400m Run 5 Wall Walks 10 BJSD (24/20) 1 Rope Climb (10 Tough Ring Row) *Score splits. Keep them consistent.
WOD 9/20/17 - Wednesday 9/20/17 Warm Up 30s Each Movement Walking Lunge Wall Sit No Push Up Burpee Plank with Reach A. Strict Press Heavy Single for the day B. Half Kneeling DB Press 4 x 8 per arm at 2121. Rest 60s C. EMOM 15 1: 30s FLR (floor or rings) 2: 10 DB Push Press 3: […]