Foundations W.O.D.

  • April 28, 2017

    Warm up: 400m Row, Shoulder mobility

    Today’s Lift: Strict Press, Push Press, Push Jerk

    Skill: Man Makers

    Conditioning WOD: (3sets)

    • 8-10 DB Strict Press (single arm) :45 sec. rest
    • 15 V-ups :45 sec. rest Then (5 sets of max reps)
    • One minute Man Makers (one minute rest)

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W.O.D.

  • April 29, 2017

    Warm up: Trainer’s choice

    Strength: “Bench Press” (week 7) (5×40%) (5×50%) (5×60%) (5×75%) (3×85%) (1 or more x95%)

    Acc: work: Hang Snatch (3×3)

    WOD: Metcon 21-15-9

    • Assault Bike
    • T2B then directly to 18-12-6
    • Cal Row
    • HSPU’s / from box directly to 12-9-6
    • STOH (165/115) (135/95) (115/75) (95/65)

    *Run 200m after each round

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