Daily WOD

crossfit, gym

“Oly Goat WOD”
10:00 EMOM
Odd minutes: 40-50s of Oly work
Even minutes: 30s of box jumps

—-

4:00 AMRAP:
Max calories Assault bike

Rest 1:00

4:00 AMRAP:
Max laps farmer carries (AHAP)

Rest 1:00

4:00 AMRAP:
Max Turkish get-ups (athlete choice of weight)

Rest 1:00

4:00 AMRAP:
8 Max ball slams
8 SDHP (95/65)

——

Extra Credit:
5:00 of static stretching
5:00 foam rolling

September 6, 2017

9.7.17. WOD

“Oly Goat WOD” 10:00 EMOM Odd minutes: 40-50s of Oly […]
September 5, 2017

9.6.17. WOD

1a) Close grip bench press w/ 1 ct. pause: 5 […]
September 4, 2017

9.5.17. WOD

8:00 EMOM Odd minutes: 20s kipping (Adv: T2B, butterfly pull-up) […]
September 3, 2017

9.4.17. Holiday Home WOD

3:00 Run Then: 3 Rounds 10 Push-up 15 Air squat […]

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