WODs

Sunday April 30, 2017


Endurance
Long:
Mile for Time
4 mintue rest
4 x 800
3×600
2×400
Short:
Mile for Time
2 x 800
2×600
1×400
Cashout:
Core:
6×30 second Planks
6×30 second Side Planks(Each Side)
30 knee to chest bridges (Each Side)
1 minute single leg balance drills (no shoes)

Friday April 28, 2017


WOD
AMRAP 25
5 CTB
10 T2B
15 OHS (135/95)
CFC sled pull (45/25)
*one partner works on AMRAP while the other does sled pull


Thursday April 27, 2017


Strength
Turkish get-ups 2×5 each arm
3×10 weighted step-ups
EMOM 10
3 strict pull-ups
6 ring dips/static holds

WOD
For Time
1 Mile

Sunday April 23, 2017


Endurance
Long:
400 easy
15x (400 Hard/400 Easy)
Short:
300 easy
7x (400 Hard/400 Easy)
Cash out:
50 Knee to Elbow
50 Situps