Foundations W.O.D.

  • July 24, 2017

    Warm up: Trainers choice

    Today’s Lift: OHS

    Skill: DU’s progression

    Conditioning WOD: AMRAP (15)

    • 10 OHS
    • 50 SU’s
    • 10 Burpees
    • 50 SU’s
    • 15 Ab-Mat sit ups
    • 50 SU’s
    • 15 Jumping Pull ups

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W.O.D.

  • July 24, 2017

    Warm up: 400m Run, 10 Sq. Abductions, 10 Side swings (each), 10 Front Swings

    Strength: Back Sq. E2M (1×6@70%) (1×6@80%) (1×3@90%) (1×2@95%)

    Core Work:

    WOD: 18-16-14-12-10-8-6-4-2 (30min.cap)

    • Goblet Sq. (24/16) (16/12)
    • Cal Row
    • KB Snatches
    • 1 Rope Climb after every round / 3 modified

    Modified version: 16-14-12-10-8-6-4-2

    • Goblet Sq.
    • Cal Row
    • DB Snatches
    • 3 Modified Rope Climbs after every round

     

     

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