Wods

WOD 4-11-18

Warm up 100 skips 200m run 300m row Iron scap A No. 7 Mobility & stretch WOD For time: 100 DU’s 5 Hang snatch @ 40/30kg 5 Wall ball @ 9/7kg 80-10-10 60-15-15 40-20-20 20-25-25

Wods

WOD 5-11-18

Warm up 4 rounds of 200m run or row 20 seconds dead hang Iron scap B No. 1 Mobility & stretch Strenth Strict shoulder press – 5 rep max WOD 9 minute AMRAP 1 Pull up 2 Chest to bars 3 Toes to bar 3 Hand release press ups 1-2-3-6 Read more…

Wods

WOD 6-11-18

Warm up Any order: 200m run or row Iron Scap B No. 2 200m run or row Iron Scap B No. 3 100 skips Mobility & stretch WOD @ 2 x 20/15 dumbbells 3 mins – D/B burpee deadlift 1 min – rest 3 mins – D/B power clean 1 Read more…