August 2017

Wednesday August 30, 2017

(Competition / Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: 200m run, 10 banded wall squats, 10 banded BB front squats, 10 tubing back flies, 5 box jumps WOD 30 minute AMRAP:10 Thrusters (95/65)10 Box Jumps (24/20)400m Run

Wednesday August 23, 2017

(Practice / Glycolytic)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies WOD AMRAP 5:600m Run Buy-In12 Deadlifts (185/135)12 Toes to Bar Rest 5:00 AMRAP 5:400m Run Buy-In9 Deadlifts (225/155)9 Toes to Bar Rest 5:00 AMRAP 5:200m Run Buy-In6 Deadlifts (275/185)6 Toes to Bar

Tuesday August 22, 2017

(Competition / Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 box step-ups (5/leg), 10 WB WOD “Kelly” 5 Rounds for Time:400m Run30 Box Jumps (24/20)30 Wall Balls (20/14#) (10/10 ft.)

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