Daily WOD

strength and conditioning

1a) Close grip bench press w/ a pause (1 count): 5 x 5. Rest 90s.
–Grip just inside of shoulder width.

1b) Supinated Grip BB Rows: 5 x 6. Rest 90s.
–Pause at top for 1 count

Add weight each set for both movements.
*This same strength session will be repeated next week as well.

4 Rounds of:
12 Pull-ups
15 Box jumps w/ step down (24/20)
21 Air squats
30 Double unders
Rest 1:00
*18:00 cap

**Score = total time

Rx+: C2B pull-ups
L3: 10 Pull-ups per round
L2:  Band assisted pull-ups, 20/15, double under attempts)
L1: Ring rows, 20/15 step-ups, 2x single unders

Extra Credit:
1a) DB lateral raises 2 x 25. Rest 45s.
1b) Banded hammer curls 2 x 25. Rest 45s

August 29, 2017

8.30.17. WOD

1a) Close grip bench press w/ a pause (1 count): […]
August 28, 2017

8.29.17. WOD

10:00 EMOM Odd minutes: 20s kipping. (Adv: T2B, butterfly pull-up) […]
August 27, 2017

8.28.17. WOD

Deadlift: 3RM (touch & go) *no mix grip —– “Pelti” […]
August 26, 2017

8.27.17. WOD

12:00 EMOM Minute 1: 10 RDLs (Heavy) Minute 2: 1 […]

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