2
Jul

140703

By: 321go Leave a Comment

Main – WOD

Down & Back (No Measure)

2 Min Jump Rope
Samson Stretch
High Knees
Butt Kickers
Inchworm Spiderman
T-Walk
Frankensteins

Mobility:
Thoracic
Internal/external Shoulder

Rope Climb

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP
2 Rope Climbs / sub 8 PU
20 Wall Ball 20/14
Run 200 M.

1
Jul

140702

By: 321go Leave a Comment

Main – WOD

General (No Measure)

2 Rounds not for Time
400 m Row or Run
15 GHD Sit ups or Abmat Sit Ups
10 Strict Pull Ups
10 Push Ups or Strict Dips
10 Samsom Stretch
10 PVC Pass Throughs
10 PVC Overhead Squats or Wall Facing Squats
10 Banded Pull Aparts

Front Squat (3 @ 65%, 3 @ 75%, 3 @ 85%)

Metcon (Time)

For Time:
Row 800
40 Squats
30 Hand Release PU
20 TTB
10 Ring Rows
Row 800