WOD Saturday August 29

Warm Up

2 rounds CFWU

TEAM WOD

2-person team WOD. Complete tasks in any order- WITH THE EXCEPTION OF THE 400m RUN- DO THAT LAST. For time:

800m Overhead Run, 25/10lb (1 object per each team. Use a bumper plate, metal plate, Med ball, or Dumbell. You may SET the object down to rest, BUT if either teammate drops it…5 Burpee penalty on the spot)

150 Mountain Climbers R/L=1 (one person works @ a time)

30 SDHP (one person works @ a time)

100 Broad Jumps (one person works @ a time)

Run 400m (time stops once both team members cross the finish line)

Cash Out


Drink Water / Stretch!

WOD Friday August 28

Warm Up

800m Jog




WOD

Deadlift 3-2-2-2-1-1-1-1-1 reps



Cash Out

25 Kness To elbows

WOD Thursday August 27

Warm Up
10 Power cleans
10 Push Press

WOD

For time:
30 Muscle-ups

Cash Out

Row 500 M

WOD Wednesday August 26

Warm Up

3rds

10 Med Ball cleans

10 pullup


WOD

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Cash Out

Stretch

WOD Tuesday August 25

Warm Up
2 rounds
15 burpees

25 Flutter kicks

WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Cash Out

3-3-3-3-3 Push Jerk

WOD Monday August 24

Warm Up:

2 rounds CFWU

WOD

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Cash Out:

800m Run