Wods

Aug 7

By August 6, 2018 No Comments

Fitness & Performance Warm Up:
3:00 Bike or Row

2x
10 Toe Touches w/ OH reach
10 Banded Pull Throughs
10 Hip Circles/direction

Empty barbell
2x
5 Straight Leg RDL
4 Bent Rows
3 Back Rack Lunges/leg
2 Back Squats
1 Full ROM Deadlift

Fitness Program
8 EMOM
3-5 tempo ring rows, feet on box, 40X1
3 bounding broad jumps
-5 min rest
12 EMOM
Even: 12 SA DB Thrusters 35/20 (6 ea) + 4 Burpee Box Jump Over 20
Odd: 50 SU
-5 min rest
12 EMOM
Even: 40m suicide sprint (10m course) + 7 K2C
Odd: 15/12 Cal Row
*Score = successful rounds + reps

 

Performance Program
8 EMOM 
3-5 strict pull ups (slow 30X1 tempo if possible)
3 bounding broad jumps
-5 min rest
12 EMOM
Even: 12 SA DB Thrusters 50/35 (6 ea) + 4 Burpee Box Jump Over 24/20
Odd: 40 DU
-5 min rest
12 EMOM
Even: 40m suicide sprint (10m course) + 7 T2B
Odd: 15/12 Cal Row
*Score = successful rounds + reps

Jeremy

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