Friday 8/30

Performance and Fitness WOD

Time Trial 

1 mile run

Time trial means we are trying to run this mile as fast as we can!!

Thursday 8/29

Performance and Fitness WOD

Amrap 15

50 air squats

40 T2B

30 push ups

20 ring rows

Wednesday 8/28

Strength

Deadlift 3 x 5

Performance and Fitness WOD

4 RFT - alternate completed rounds with a partner

7 double kettlebell hang clean & jerk

30’ double kettlebell front rack lunge 

7 double kettlebell hang clean & jerk

30’ double kettlebell front rack lunge 

Each partner will compete 4 rounds 

Tuesday 8/27

Performance and Fitness WOD

5 RFT 

20/15 cal row

10 burpee pull ups

Skill

Handstand walks 

Monday 8/26

Strength

Back Squat 3 x 5

Performance WOD

Amrap 10

42 double under

21 deadlift 185/135

15 box jump 24/20

9 power clean 185/135

Fitness WOD

Amrap 10

42 double under

21 deadlift (pick load)

15 box jump 24/20

9 power clean (pick load)

Friday 8/23

Performance and Fitness WOD

For Time

800m run

Rest 2 min

400m run

Rest 1 min

400m run

Rest 1 min

200m run

Rest 30 sec

200m run

Rest 30 sec

200m run

Rest 30 sec

200m run

Thursday 8/22

Strength

Hang power clean

5-5-3-3-3

Performance and Fitness Wod 

Amrap 9

100m run

9 deadlift 95/65

7 hang power clean 95/65

5 front squats 95/65