Month: July 2018

WOD – TUESDAY, JULY 24TH 2018

STRENGTH Four sets of: Front squat x 3 reps @ 30X1 Rest 90 seconds Push ups x Max Unbroken Reps immediately into a high plank x 30 – 60 seconds Rest 90 seconds WOD Every 5 minutes, for 20 minutes (4 sets): 20/15 Calorie row 30 Wall Ball Shots 20/15 Calorie row

WOD – MONDAY, JULY 23RD 2018

STRENGTH Three sets of: Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Supinated chin over the pull up bar hold x 20 – 40 seconds Rest 45 seconds Hollow hold x 30 – 45 seconds Rest 45 seconds WOD 15 Minute AMRAP 12 Deadlifts 9 Hang power cleans 6 Push press Rest 1 minute

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