Past Entries

Friday 5-10-19

Baseline (warm-up)

Row 500

40 air squats

30 sit-ups

20 push-ups

10 pull-ups(low row)

Directly into 3X

Run 400

21 Kb Swings

12 Pull-ups

Directly into 3X

200m Sandbag Ruck

100m Farmer Carry

50m Walking Lunge

Directly into

50-40-30-20-10

Doubles

10-20-30-40-50

Abmat Sit ups

Cool Down

400m Jog

Thursday 5-9-19

Weightlifting: 8 EMOM

3 Snatch Grip Deadlift

2 Hang Power Snatch

1 Overhead Squat

LIFT: Back Squat

5-5-5-5-5

SS: Db Bench Press

10-10-10-10

WOD- Isabel or Grace

30 Snatch or C&J For Time

Friday

Run 100

99 Doubles

Run 200

88 Air Squats

Run 300

77 Sit-Ups

Run 400

66 Reverse Lunges

Run 500

55 Kb Swing 53/35

Run 600

44 Hollow Rocks

Run 700

33 Wallball 20/14

Run 800

22 Ring Dips

Run 900

11 Strict Pull-ups

Run 1,000

😉your welcome!😜