WODs

Saturday 8-23-14

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Saturday 8-23-14

Box Closed

Active Recovery – Run, Bike, Swim, or Row for 20 Minutes

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Friday 8-22-14

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Friday 8-22-14

WOD:

For Time:
30 Burpees
100 Double Unders

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Thursday 8-21-14

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Thursday 8-21-14

WOD:

“Strict press biathlon”

Run 400M
21 strict press (115/75)
Run 400M
18 strict press (115/75)
Run 400M
15 strict press (115/75)

*200M penalty loop for any broken sets

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Wednesday 8-20-14

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Wednesday 8-20-14

WOD:

“Barnes”
In Teams of 2:
4 Rounds For Time:
P1- 20 Pull-ups
P2- 20 Ring-rows
P1- 20 Ring-dips
P2- 20 push-ups
P1&2- 20 Back squats (225/155)

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Tuesday 8-19-14

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Tuesday 8-19-14

WOD:

“Tristan”
8 Rounds For Time:
10 Deadlifts (185/135)
5 Front Squats (185/135)

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Monday 8-18-14

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Monday 8-18-14

WOD:

In teams of 2
For Time:
100 Wall Balls (20/14)
80 Pull-Ups
60 Shoulder to Overhead (135/95)
40 Cal Row
20 Muscle Ups

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