Monday 09/14/2020
/Strength
Back Squat
3x10
*Start light build to moderate.
WOD
For Time:
2 Rounds
15/12 Cal Bike
60 Double Unders
Into...
4 ROUNDS
5 Back Squats 185#/125#
10 Burpees
Into...
2 ROUNDS
15/12 Cal Bike
60 Double Unders
Saturday 09/12/2020
/WOD
"Dead Meat"
In Teams of 2 For Time:
1 Mile Run
50 Box Jumps 24"/20"
50 Deadlifts 185#/135#
800 Meter Run
35 Box Jumps 24"/20"
35 Deadlifts 185#/135#
400 Meter Run
20 Box Jumps 24"/20"
20 Deadlifts 185#/135#
*Runs are done together. Inside work cannot start until both athletes are back from runs. Split inside work however you see fit.
Friday 09/11/2020
/WOD
"Never Forget"
For Time:
Buy-In: 2001 Meter Row
Directly Into...
4 Rounds:
9 Clusters 135#/95#
11 Strict Pull-ups
Thursday 09/10/2020
/WOD
"Double Agent"
3 Rounds For Time [30 Minute Cap]:
1,600 Meter Assault Bike
80 Double Unders
400 Meter Run
20 Russian Kettlebell Swings 70#/55#
10 Kettlebell Box Step Overs 24"/20"
