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08.17.15 WOD

By: 0

A.) Back Squat

5x5 @72.5%


B.) For Time

21 thrusters (95/65)
4 muscle ups
15 thrusters (95/65)
4 muscle ups
9 thrusters (95/65)
4 muscle ups

*sub 2 rope climbs per 4 muscle ups

C.) Extra Work

25 push ups
rest 2 mins
20 push ups
rest 90 seconds
15 push ups
rest 60 seconds
10 push ups
rest 30 seconds
AMRAP push ups

08.13.15 WOD

By: 0

A.) Movement Prep



B.) Choose 1 of the following


4 Rounds

800m run
-rest 3 mins between rounds

or



4 Rounds

60 cal row
-rest 3 mins between rounds


C.) Extra work

50 strict toes to bar

*lay on your back with hands holding rig, bring toes to your hands. You must keep legs long and toes pointed