27
Aug

140828

By: Admin Leave a Comment

Main – WOD

CFIL 2 (No Measure)

2 Min. Jump Rope
15 Box Jumps
10 leg swings forward back
10 lateral leg swings
scorpion
iron cross
1 min. spiderman with rotation per side

Hang Power, Hang Squat + Jerk (5 x 1)

Hang Power Clean + Hang Squat Clean + Jerk
Alt:
Clean Dead + Hang Power + Front Squat

Metcon (AMRAP – Reps)

7 Min. AMRAP

2 ALT DB Snatch 50/35
2 Box Jump

3 ALT. DB Snatch
3 Box Jump

4 Alt. DB Snatch
4 Box Jump

5,6,7,8… etc.

26
Aug

140827

By: Admin Leave a Comment

Main – WOD

Handstand Walk (For Distance)

Strict Toes-To-Bar (3 x 8 )

Strict to L position for scaling

Metcon (No Measure)

OTM for 15 Min.
Min. 1 – 45 Sec. Plank
Min. 2 – 5 CTB
Min. 3 – 3 OHS 95/65
Repeat 5 x