Today's WOD

WOD Saturday August 22

Warm Up
25 PVC overhead squats
25 pull ups
500m row

WOD
Teams of 2
800m Dynamax ball run
-100 jumps over ball
-100 push ups
-100 air squats
-100 sit ups
-100 Dynamax ball cleans
-100 Dynamax ball throw / catch (50 each)
800m Dynamax ball run

*select appropriate med ball weight
*run as a team - one team member must carry the med ball during the run. can take turns carrying ball
*exercises - only one team member working at a time/ can split the reps any way you want
*med ball throw / catch - stand approx 8-10' away from each other. one person throws a chest pass, other person catches. 50 throws each person.

WOD Friday August 21

Warm-Up
Press-Push Press-Push Jerk 5x5

WOD
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

or

Benchmark from the board ( Coaches choice)



Cash Out

50 Flutter Kicks

WOD Thursday 20 August

Warm UP
row 500m

Dumbell snatch Practise



WOD

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Cash out:

25 Kness to elbows

WOD Wednesday August 19

Warm Up
2x
15 walking lunges
5 Burpees

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Cash Out
2x400m

WOD Tuesday August 18

Warm Up
2x
15 ring dips
20 Squats

WOD
Squat Clean 1-1-1-1-1-1-1


Cash out
800m Run

WOD Monday August 17

Warm up

Squat clean practise

WOD

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

or team workout

Run 400m
Row ( for calories)
Burpess for reps
3 rounds

non-winners owe 25 Knees to elbows


Cash out

25 meter bear crawl