Sara Nelson

Thursday 1.11.8 WOD

400 meter run 40 Box Jumps (20/16″) 400 meter run 30 Box Jumps (24/20″) 400 meter run 20 Box Jumps (30/24″) 400 meter run

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Wednesday 1.10.18 WOD

Back Squat 1-5-1-10-1-20 Then, single leg Sorenson hold & single leg DB step ups  

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Tuesday 1.9.18 WOD

With a partner: 70 Clean and Jerks, accumulated (135lbs/95lbs) 70 Double Unders each person, relay style 120 Handstand Push-ups, accumulated 120 Double Unders each person, relay style *There is a 20 minute cap on the workout.

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Monday 1.8.18 WOD

Every 2 minutes for 8 sets: 10 Thrusters (95lbs/65lbs) 10 Bar Facing Burpees Then, Gymnastics Skills: Pull Up and Muscle Up

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Saturday 1.6.18 WOD

Part 1: As a team of two, complete as many reps as possible in 10min, alternating rounds: 21 Deadlifts (155lbs/105lbs) 15 Box Jump-overs (24″/20″) 9 Handstand Push-ups *Post total reps. (Rest 5min before the next section) Part 2: As a team of two, complete as many reps as possible in 10min, alternating rounds: 15 Ring Dips 1 Legless Rope Climb 1 Rope Climb *Post total reps.

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Friday 1.5.18 WOD

75 Chest to Bar Pull-ups 75ft Dumbbell Front Rack Walking Lunge (50/35 lbs/hand) 75 Dumbbell Shoulder to Overhead (50/35 lbs/hand) 75ft Dumbbell Front Rack Walking Lunge (50/35 lbs/hand)

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Thursday 1.4.18 WOD

5 Rounds, each for time 20 Burpees 200m Run Rest 3 minutes between rounds

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Wednesday 1.3.18 WOD

Power Snatch 3-2-1-3-2-1 *Do a set every 3 minutes Deadlift 3-3-3

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Tuesday 1.2.18 WOD

3 Rounds for time 10 Ring Muscle-Ups 30 Wall Ball (20lbs/14lbs, 10ft/9ft target) 75 Double Unders

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Saturday 12.30.17 WOD

In partners… Person 1 does: 1k Row 50 Overhead Squats (55/45) 30 Burpees then Person 2 does: 1k Row 50 Overhead Squats (55/45) 30 Burpees

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