Blood Shot
WOD 8 . 28 . 19 AMRAP 20 Row 20 calories 15 hang power clean 95/ 65 10 strict HSPU
WOD Aug 27 2019 A. 3 sets of 8 steps Overhead walking lunge B. 3 sets of 8 steps front rack lunge C. Tabata 8 rounds of 20 sec work and 10 sec rest Assault bike toes to bar box jump
WOD 8 . 26 . 19 AMRAP 14 Run 250m 5 deadlifts 185 / 125 1 rope climb run 250m 10 deadlifts 185 / 125 2 rope climbs run 250m 185 / 125 15 deadlifts 3 rope climbs 185 / 125 run 250m 20 deadlifts 185 / 125 4 rope climbs Keep the pattern of
WOD 8 . 23 . 19 A. EMOM – 3 rep power clean B. 5 Rounds 100m run 6 power cleans 165 / 115 25 wall balls
WOD 8 . 22 . 19 A. Strict press 1 -1 – 1- 1 push press 3 – 3- 3- 3 push jerk 5 – 5- 5- 5 B. 60 reps shoulder to overhead with max strict press , but you can push press or jerk it. Every break, 5 calorie bike or ski erg.
Boulders for Shoulders Read More »
8 . 20 . 19 A. back squat 5 x 5 B. AMRAP 10 30 situps 10m handstand walk or 20m bear crawl
Back Squat Strength Read More »
Wod 8 . 15 . 19 A. 10 min EMOM 3 snatch B. AMRAP 12 30 Dubs 6 Power snatch 115 / 75 9 Pull ups