Foundations W.O.D.

  • August 26, 2016

    Warm up: 400m Run, 10 Inch worms, 10 Lunges, 10 Push ups

    Today’s Lift: “MB Clean, Hang & Power Clean

    Skill Wod: Ring Dip progression

    Conditioning WOD: (5rds)

    • 1:00 Cal Row
    • 1:00 MB Clean
    • 1:00 Ring or Box Dips
    • 1:00 Rest
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W.O.D.

  • August 26, 2016

    Warm up: (2rds)

    • 10 Push ups
    • 10 DB fly’s (25/15) (15/10)

    Strength: “Bench Press” (5×3-5 @ 90% + 10lbs)

    Skill: Progression (3) (rx) Strict MU’s (sc) MU’s

    WOD: (4rds) (25min.cap)

    • 50ft OHWL (95/65) (75/55) (45/35)
    • 10 Bar facing burpees
    • 15 Cal Row
    • 5 MU’s (5 pull ups/5 ring dips)
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