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Life changing fitness

WOD - Sept. 1, 2016

8/31/2016

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Picture
Strength:
10:00 Core Conditioning
 
MetCon:
20:00 AMRAP
5 Summersaults
10 Tire Flips
15 Sandbag Rotating Lunge to Clean (60/40)
20 Wall Balls (20/14)
25m sled push (185/135)

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WOD - August 31, 2016

8/30/2016

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Picture
Gymnastic Skill:
10:00 Muscle Up Work
 
Gymnastic Strength:
10:00 EMOM
Odd: Strict Pull Ups
Even: Strict Ring Dips
 
Metcon:
2 Rounds:
50 Double Unders
40 Cal Row
30 DB Snatch 75/50
20 HSPU

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Wod August 30th 2016

8/29/2016

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Picture
MetCon:
 
4 Rounds:
800m Run
4 Rope Climbs
40' DB Walking Lunge, 70/50
 

15:00 Mobility Work

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Wod August 29th 2016

8/28/2016

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Picture
​ 
Strength:
20:00 EMOM
Odd: 2 reps Front Squat
Even: Strict HSPU
 
Length:
20:00 EMOM
Odd: 15 Burpees
Even: 200m run
 

Metcon:
 
21-15-9 
Deadlifts, 315/205
Box Jumps, 30/24
 
 

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WOD - August 26th 2016

8/25/2016

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Picture
​Speed:
20 Cal Assault Bike
20m Sled Push (185/135)
20 Cal Row
 
Metcon 1:
5:00 AMRAP
10 DB Snatch (65/40)
5 TTB
 
Metcon 2:
7:00 AMRAP
7 Burpee Box Jumps
28 Double Unders

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WOD - Aug. 25, 2016

8/24/2016

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Picture
​Strength:
12:00 Core Strengthening
​

Metcon:
20 min Amrap
Teams of 2
20 Box Jumps (24/20)
20 HSPU
20 KB Swings (70/53)
* Partner 1 goes through then Partner 2 follows. If you don’t have a partner then rest as long as it takes to complete*

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WOD - August 25th 2016

8/24/2016

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Picture
Strength:
10:00 Core Strengthening
​

Metcon:
20 min Amrap
Teams of 2
20 Box Jumps (24/20)
20 HSPU
20 KB Swings (70/53)
* Partner 1 goes through then Partner 2 follows. If you don’t have a partner then rest as long as it takes to complete*



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WOD - August 24th 2016

8/23/2016

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Picture
MetCon: 
5 rounds:
400m Run
3 Squat Cleans (225/135)
2 Rounds of “Cindy”
1 round of “Cindy”=
​5 Pull-Ups, 10 Push-Ups, 15 Air Squats

 
15:00 Mobility Work
​

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WOD - August 23rd 2016

8/22/2016

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Picture
Strength:
18:00 E:90 (12 rounds)
3 Reps Back Squat - Climbing
 
MetCon :
200m Row
10 - Power Snatch (95/65)
400m Row
8 - Power Snatch (115/75)
600m Row
6 - Power Snatch (135/95)
800m Row
4 - Power Snatch (155/115)
1000m Row
2 - Power Snatch (185/135)


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WOD - August  22nd 2016

8/21/2016

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Picture
​Strength:
20:00 EMOM
Odd: 2 reps Snatch Balance
Even: Strict Wide grip Pull Ups
 
Length:
20:00 EMOM
Odd: 2 Laps Sled Push
Even: 10-20 Ring Rows
 
Metcon:
For Time:
10-8-6-4-2
Clean and Jerk (185/135)
* 200m run after every set*

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