August 2015

Warm-up (15 min) SOD EMOM 6 (Both movements done on the same minute) -Chin over bar hold: 5-15 sec. -Push-ups: 8-12 [both are done in the same minute] WOD Up and down ladder *1*2*3*4*5*4*3*2*1* = 10 Air squats Squat Snatch (touch and go as long as possible) (@ 70-75% of 1RM) *10 Air Squats, 1 Squat […]

Warm-up (15 min) SOD  7 Round EMOM of 3-5 OHP (no touch and go- pause each rep at shoulders) 60-75% 1RM WOD On the 2:00 minute mark for 14 Minutes (7 rounds) 2 Ring or Bar Muscle Ups OR 3 Chest to Bar Pull-ups OR 3 Regular Pull-ups OR 2-3 Negatives5 Power Cleans (185/115)7 V-ups *Rest