Month: July 2018
WEDNESDAY 8.1.2018 WOD
PART 1 FITNESS/SPORT 3RNFT 10 Partner Kneeling Med Ball Pass (Max Distance) 10 R/L Single Arm DB Chainsaw Row 10 Dual KB Russian Swing PART 2 “PICCOLO” 5 Rounds 3 Min On 3 Min Off FITNESS (W/ A Partner, P1 Does AMRAP Then P2) 30 Push-Ups Or Off Rack 20 AB Mat Sit-Ups Max Distance …
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TUESDAY 7.31.2018 WOD
PART 1 Every :90 Sec For 5 Sets FITNESS (2-3 Complex) 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean SPORT Bear Complex (Power Clean + Front Squat + S2O+ Back Squat + S2O) PART 2 “RF STARE DOWN” FITNESS 5 Rounds 6 Lateral Burpees Over The Bar 9 Pull-Ups …
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MONDAY 7.30.2018 WOD
PART 1 FITNESS 3-4 RNFT 6 Push Press (From Rack) 12 Elevated Ring Rows 20 Tuck Crunches SPORT 1 RM Split Jerk Or Push Jerk (From Rack) PART 2 “TRIPLE CROWN” 21 Min Cap FITNESS (W/ A Partner Break It Up However You See Fit) 3 Rounds 50 Air Squats 40 Step Up Overs 30 …
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SUNDAY 7.29.2018 WOD
WARMUP Single leg stability exercises and general movement flow. PART 1 SA and SL Strength (20 min clock) Build to a heavy 5 rep reverse lunge @31×1 (bar is in front Rack *goal of the reverse lunge is to come close to but not touch the floor. the majority of your weight should remain on …
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SATURDAY 7.28.2018 STAMFORD STRONG
2 sets Sandbag z press x 8-10 reps Pec stick or Db curls for pump Teams of 3 1 mile Partner 1 farmer carry Partner 2 pec stick carry w/kB Partner 3 sandbag carry *switch as needed 30 sandbag tosses for time
