Stoked on our new jumpropes!
060918 WOD
A. Group warmup
B. Every 5:00 for 20:00, alternate between sets:
Set 1) Run 400 meters + 20 pull-ups
Set 2) Row 500 meters + 20 push-ups
C. 8:00 OTM
Even minutes: 0:30-0:45 Russian twists
Odd minutes: 0:30 -0:45 v-ups to candlesticks
“With the new day comes new strength and new thoughts.”- Eleanor Roosevelt
060818 WOD
A. Warm up: Coach’s choice
B. Banded deadlift
6 x 3 at approximately 40-50% + green or blue band
Reset every time (not touch and go)
Rest 1:30 between sets
C. 2015 Event 4 Masters Qualifier
For time:
21-15-9
Deadlifts (225/155)
Box-jumps
HSPU
>>Modifications will be given
“Set your goals high, and don’t stop till you get there.” – Bo Jackson
060618 WOD
A. Warm-up: Coach’s choice
B. Every 2:00 for 18:00
1:00 Chinese plank
50-meter waiters carry
Strict t2b 5-10 or leg raises
C. Three rounds for total reps
1:00 row for calories
1:00 alternating DB snatches (50/35)
1:00 burpees
1:00 med ball sit ups (20/14)
1:00 Russian KB swings (50/35)
1:00 rest
>>Modifications will be given