Aug 14 2018

August 14, 2018

Awesome Effort on an Intense WOD yesterday!  Keep up the good work!

 

KB Warm Up

30 KBS

2R: 5 Presses + 50; OH Walk Each Side

20 Goblet Squats

20 Single Arm Swings

20 Around the Worlds

20 Halos

10 Windmills

 

8 OTM

2R - 5 PC&J

2R - 3 PC&J

4R - 1 PC&J

 

WOD

20 AMRAP

200m Run

12 Deadlifts

9 Hang Power Cleans

6 STO 

(155/105)

 

Stimulus - This is a long 20mins of a Sprint plus a round of "DT".  The weight should feel light for the deadlifts, challenging for the Hang Power Cleans, and miserable for the Overhead (not heavy, just bad after all the other work).  Aim for 6-8 rounds and focus on hard runs and unbroken barbell work.

 

 

 

Share on Facebook
Share on Twitter
Please reload

Featured Posts

New ReOpening Details!

May 21, 2020

1/1
Please reload

Recent Posts

September 23, 2020

September 22, 2020

September 18, 2020

September 17, 2020

September 16, 2020

September 14, 2020

September 10, 2020

September 9, 2020

September 8, 2020

September 7, 2020

Please reload

Archive
Please reload

Search By Tags
Follow Us
  • Facebook Basic Square