Daily WOD

Skill EMOM 8:00
Odd minutes: 1 Monostructural Movement: ie. bike, row, running. (go hard for 30-45 sec)
Even minutes: 30s of Double Under or Triple Under practice

——-

5 Rounds of 45s work/15s Rest:
1a) Barbell Rows, Alternate Grips (95/65)
1b) Barbell Front Rack Reverse Lunges (95/65)
1c) Russian Twists w/ a plate (25/15)
1d) Farmer Carry (70/53) (100 ft. increments)
1e) Single arm DB Push Press (split work on both sides)

*For quality, no score today

L3: (75/55)
L2: (65/35)
L1: (45/25)

——

Extra Credit:
Accumulate 100 Banded Pull-aparts
*After each set complete a 10-15s hollow hold

June 28, 2017

6.29.17. WOD

Skill EMOM 8:00 Odd minutes: 1 Monostructural Movement: ie. bike, […]
June 27, 2017

6.28.17. WOD

1) Strict Press: 1RM. Rest 2:00 then 2) Bent over […]
June 26, 2017

6.27.17. WOD

5 Rounds of: 100 ft Heavy Sled Push. Rest 60-90s. […]
June 25, 2017

6.26.17. WOD

Conventional Deadlift against a band: 1RM. Rest 2-3:00 – Drape […]

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