Foundations W.O.D.

  • September 30, 2016

    Warm up:  (2rds) 200m Row, 15 Lunges, 10 Push ups, 10 Pass thru’s

    Today’s lift: OHS

    Skill Wod: Ring/box dips

    Conditioning WOD: (4rds) 3 minute ladder

    • 3 OHS
    • 3 Dips
    • 6 OHS
    • 6 Dips…etc.. 2 minute rest after each round
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W.O.D.

  • September 30, 2016

    Warm up: Sq. therapy (2×10) Goblet Sq. (2×10)

    Strength: Back Sq. (2×2 @ 85%) (3reps @ 85%) (5reps % 85%)

    Accessory work: Core work (3sets)

    WOD: 800m Row then 15-12-9

    • OHS (95/65) (75/55) (65/45)
    • DL (225/155) (185/115) (155/95)
    • Burpee over the bar
    • 800m Row OR LURONG: 10-9-8-7-6-5-4-3-2-1 (16min.cap)
    • Hang Sq. (95/65) (75/55) (45/35)
    • Bar facing burpees
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