10/23/2019 - WOD A

Strength/Skill
EMOM x 15 MINUTES
MIN 1 - :45 Single Leg Squat
MIN 2 - :45 Wall Walk
MIN 3 - :45 Hollow Hold

*Goal for the :45 is QUALITY reps of each movement.

Workout
AMRAP x 7 MINUTES
7 Deadlift (75/55)|(45/35)
3 Strict Press
7 Back-Rack Thrusters


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Workout
1 Round
4:00 Stations

1:00 Rest b/t Stations

STATION 1
AMRAP
8 Box Jumps
8 Push-ups
 

STATION 2
200m Run
then...
AMRAP
Burpee Box Step-Overs


STATION 3
AMRAP
20 Doubles Unders
10 Alt Lunges


STATION 4
200m Run
then...
AMRAP
Burpee Box Step-Overs



Workout
A. CONDITIONING
No Additional Conditioning. Hit Full GPP with 75% effort.
B. NC60
C. STRENGTH / SKILL
FOR RECOVERY
15:00 Stretch & Mobilize as Needed


10/23/2019 - Boot camp


Workout
EVERY 1:30 FOR 8 SETS
5 Burpees
10 DB Hang Power Cleans
15 Double-Unders
OPTIONAL FINISHER
2 SETS
5/5 Single Leg DB Romanian DL
20 Alt. DB Plank Taps
30 Russian Twists


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Comments

Stephanie Ross 4 months, 1 week ago / Reply

10/23/2019 - WOD A:
Notes: 35#

Jeffrey Matthews 4 months, 1 week ago / Reply

10/22/2019 - WOD A:
Notes: DB cleans 50 lbs Farmers Carry 70 lbs KB Front Rack 35

Jeffrey Matthews 4 months, 1 week ago / Reply

10/22/2019 - WOD A:
Notes: DB cleans 50 lbs Farmers Carry 70 lbs KB Front Rack 35

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