Foundations W.O.D.

  • Warm up:

    200 m run

    10 Pass Throughs

    10 Squat jumps

    10 lunges

    30 sec. squat hold

     

    Today’s Lift: Squat Thruster, Snatch and OHS 

     

    Conditioning WOD: 

    400 m run

    15 Thrusters

    400 m run

    15 DB Snatches

    400 m run

    15 OHS

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W.O.D.

  • May 23, 2015

    Warm up: (2rds)

    • 10 Strict Chin ups
    • 10 Hand Release Push ups
    • 10 KB Front Sq.

    Strength: 20 Rep Front Sq. Program (add 5 lbs from last weeks weight) Then OH Sq. Warm up w/ bar (4×6 @ 55-60%) (45 sec Rest between each set)

    WOD: 8-6-4-2-2-4-6-8 (15 min. cap)

    • Sq. Cleans Rx+185/115 (Rx) 135/95 (Sc1) 115/75 (Sc2) 75/65
    • Hand Stand Push ups (Strict) (Sc1) Box assisted HSPU’s (Sc2) Hand Release Push ups
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