1 round-
20-15-10-5
S2OH
80-60-40-20
DU
*alternate movements
Thursday, September 27, 2018
Tuesday, September 25, 2018
Monday, September 24, 2018
Sunday, September 23, 2018
Thursday, September 20, 2018
WOD 9-21-18
Wednesday, September 19, 2018
WOD 9-20-18
DL 5-5-5-5
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A- Bbell good morning 3 x 12
B- L-sit 3 x max effort
C- ring row 3 x 15
Tuesday, September 18, 2018
WOD 9-19-18
Lurong Challenge WOD #1-
9 min AMRAP-
100 DU
30 SDLHP (53/35)
30 burpee over KB
30 WB (20/14)
30 C2B
9 min AMRAP-
100 DU
30 SDLHP (53/35)
30 burpee over KB
30 WB (20/14)
30 C2B
Monday, September 17, 2018
Sunday, September 16, 2018
WOD 9-17-18
Split Sq 3 x 8
-------------------------
Regional Flashback 2017-
AAB 30/25
20 burpee box jump overs (24/20)
10 DBall over shoulder
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Regional Flashback 2017-
AAB 30/25
20 burpee box jump overs (24/20)
10 DBall over shoulder
Wednesday, September 12, 2018
Tuesday, September 11, 2018
Sunday, September 9, 2018
WOD 9-10-18
Thursday, September 6, 2018
WOD 9-6-18
Bench Press 5 x 8
---------------------------
A- 3 x 10 pallof press
B- 3 x 1:00 banded march
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A- 3 x 10 pallof press
B- 3 x 1:00 banded march
Tuesday, September 4, 2018
WOD 9-5-18
EMOM x 10- 1 PSN + 1 HSN
-----------------------------------------
4-3-2-1
Rope climb
20-15-10-5
PSN (75/55)
OH lunge
-----------------------------------------
4-3-2-1
Rope climb
20-15-10-5
PSN (75/55)
OH lunge
Monday, September 3, 2018
WOD 9-3-18
Partner “Bull”
2 rds-
200 DU
50 OHS (135/95)
50 pull-ups
1 mile run
*share reps any way
*each person runs entire distance
2 rds-
200 DU
50 OHS (135/95)
50 pull-ups
1 mile run
*share reps any way
*each person runs entire distance
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