SATURDAY 6.23.2018 STAMFORD STRONG

Openers Cyclical wod: 8 min amrap 20 russian twists 20 Sandbag squats 20 push-ups TYQ 3 sets for ME on all movements Single arm db row + oh sandbag carry Rest as needed between sets TYQ HEAVY 400 m sandbag carry *every time you break perform ME sandbag squats with...

SATURDAY 6.23.2018 WOD

PART 1 FITNESS 3-4 RNFT 3 ROUNDS 12 DB Bench Press @ 3211 20 Banded Triceps Extensions SPORT 9 Rounds 3 Speed Bench Rest :30 Sec PART 2 FITNESS/SPORT “RUFIO” 15 Min EMOM (Team Of 3 – Total Reps, Each Athlete Starts On Different Station) Min 1 – AB Cals Min 2 – Shuttle...

FRIDAY 6.22.2018 WOD

PART 1 “YOU AIN’T SEEN NOTHING YET” – 20 Min AMRAP (Repeat) FITNESS Run 1 Lap 20/15 Cal AB 15 Hang Power Cleans 75/45 12 Bar Facing Burpees 9 Pull-Ups Or Banded Or Rack Run 1 Lap 20/15 Cal AB 12 Alt Reverse DB Goblet Lunges 9 Alt DB Snatches 50/35 6 R/L Renegade...

THURSDAY 6.21.2018 STAMFORD STRONG

Oblique opener 2 sets: Ghd plate press x 10 per leg Cyclical wod: 6 min amrap: 10/10 single arm db press 10/10 single arm ring row 50’/50’ single arm front rack kB carry TYQ 2-3 sets Pec flys + sandbag floor press + hammer curls. All movements until failure. Rest as...

THURSDAY 6.21.2018 WOD

PART 1 8 RDS 3 Light Back Squats Rest :30 Sec 3 RNFT 20 Banded Lat Pull-Ups DOWNS RIGHT? 20 DB Reverse Flys 3 RNFT 20 Dual Prone DB Row 20 Banded Good Mornings 1 RFT 50 Barbell Sit-Ups (Anchor Feet) Or 32 Min EMOM Min 1 – Max Cal Ski Erg – Sub To Row Min 2...