Month: April 2017

Wednesday, April 26th 2017 – Conditioning

Warm-Up 1k row – every 250m= 5 wallballs clean build Strength Hang Squat clean above knee 7×2 – start at 50% and build – E2MOM WOD AMRAP 5 10 Box Jump overs 15 Wallballs rest 3:00 AMRAP 4 8 Box Jump Overs 12 Wallballs

Saturday, April 22nd 2017 – Conditioning

Endurance WOD 2x750m – rest 2 4x500m – rest 1 min 4x250m – :30 rest – all sustainable 4 Sets 1:00 Double KB front rack hold 50 russian twists 20 sigle leg glute bridge Partner WOD 75 Wallballs 75 Snatches 75/55 75 Box Jumps 30/24 75 Cals on Rower 50/50/50/50 25/25/25/25

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