Thursday September 25th

Thursday September 26

Skill:

2000 m Row

WOD:

GRACE 

30 Clean and Jerks

Sep 25

Strength/skill:

Deadlift 

   Or

Squats

Your pick! 

WOD:

1 mile run

  Then

24 Box jumps. 

Saturday September 21

Warm up: 800m run

500 jump rope

WOD: 

"Eva"

5 rft

800m run 

30 kbs (70/53)

30 pull ups

Cap at 35-40 minutes

Friday September 20

Strength:

Turkish Get ups. 

WOD:

7 Rounds of

10 Toes 2 Bar

10 Ring Dips

10 Weighted Lunges

Wednesday September 18

Strength:

Cleans

2 rds

7light, med, heavy 

WOD:

Tabata

Bar Push Ups

Ring Rows

Weighted Squats

Wall Ball Sit Ups

Tuesday September 16

Skill: 

Bench 

2 rds: 7 light, 7 med, 7 heavy

WOD:

 2 rds

10 box jumps (32/24)

15 dips

20 wall balls (20/14)

800 m run 

The scale is not always accurate. :) 

Monday September 15

Strength:

Back Squat 2 Rounds

7 Light 

7 Medium

7 Heavy

WOD:

6 Rounds of

200 m Run

20 Ring Push Ups

20 Pull Ups