Foundations W.O.D.

  • July 21, 2017

    Warm up: (each 25ft) High Knees/Power Skip/Walk on heels/Walk on toes, Crossover side step

    Today’s Lift: Sq. Snatches/Hang Sq. Snatches

    Skill: GHD’s

    Conditioning WOD: (8rds)

    • 50 SU’s
    • 100m Run

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W.O.D.

  • July 21, 2017

    Warm up: 10 Good Mornings, 10 Inch Worms, 10 Pass thru’s, 10 Toe touches

    Strength: “DL” (base off 90% if needed) (5@75%) (3@85%) (2@95%)

    Core Wod: (3rds) 15 V-ups, 15 Russian twists, 15 Floor wipers

    WOD: Chipper (20min.cap)

    • 50 Cal Row
    • 40 Pull ups
    • 30 Thrusters (115/80) (95/65)
    • 1 Mile Run/1600m Row

    Modified version:

    • 50 Cal Row
    • 40 Recline Rows
    • 30 Thrusters
    • 800m Run

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