monday 8.19.2019 wod

WARMUPOverhead Mobility4 Min AMRAP2 R/L Windmills4 Alt Cossack Squats6 Wide Grip Pull-UpsPART 1SUPERSET – (15-20min)Overhead Squat (From Rack)5-5-5-5Strict Dips (Box,Rings Or Bars)5-5-5-5PART 29 Min AMRAP3-6-9-12-15…Hang Power Snatch 75/55OH Squats(After...

SUNDAY 8.18.2019 WOD

PART I:  STRENGTHA1.  5 Bulgarian Squat Left/RightA2. 5 Elevated Split Squats Left/RightA3. 100’  Kettlebell Front Rack Carry PART II: CONDITIONINGSprint Couplet Every 5 Minutes For 20 Minutes, Alternate BetweenB1.300m Sprint15 TTB300m SprintB2.300m Sprint15...

SATURDAY 8.17.2019 WOD

Dynamic Warm-UpPART 128 Min AMRAP (W/ A Partner Break It Up However You See Fit)50/40 Push-Ups400m (Relay Run)30 Back Squats 135/95  (From Floor)20 Dual DB Push-Press10 Muscle Ups (Ring Or...

FRIDAY 8.16.2019 WOD

TGIF WARMUP3 Rounds150m Run10 Barbell Good Mornings10 DB Reverse Fly’s 10 Hollow Rocks PART 1(Repeat Aug 17th)1,000 M RowInto…5 Rounds15 TTB 10 Bar Facing Burpees5 Power Cleans...