WOD

Saturday 8.12.17 WOD

200m single arm farmers carry (left arm) (45/25lbs) 12 single DB front squat (left arm) (45/25lbs) 200m single arm farmers carry (right arm) 12 single DB front squat (right arm) Perform 1 round every 5min 4 rounds

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Friday 8.11.17 WOD

12 toes to bar 9 burpee box jump (20′′) 6 bar muscle ups 3 rounds

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Thursday 8.10.17 WOD

Tabata: row (in metres) handstand hold row

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Wednesday 8.9.17 WOD

Part 1: pause back squat 3-3-3-3-3 Part 2: max set back squats @ BW

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Tuesday 8.8.17 WOD

200m plate run (25/15lbs) 25 double unders max set push press (95/65bs) 5 rounds

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Monday 8.7.17 WOD

Part 1: Work up to a heavy 1 rep deadlift Part 2: 1 deadlift EMOM 20min

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Saturday 8.5.17 WOD

Pedal for Pancakes Team WOD *one class only at 8:30am *unknown calories on the Assault Bike *teams of 3-4 *stay after for pancakes (cakes provided; bring a potluck topping to share).

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Friday 8.3.17 WOD

Part 1: power snatch 1-1-1 Part 2: 1 power snatch EMOM 20min

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Thursday 8.2.17 WOD

90sec ring pushup hold 40 db step ups (db’s by side) (45/25lbs) 30 wall ball (20/14lbs) 20 box around the worlds 1min parallette l-sit hold 30 db step ups (db’s by side) 20 wall ball 10 box around the worlds 30sec ring pushup hold 20 db step ups (db’s by side) 10 wall ball 5 box around the worlds

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Wednesday 8.2.17 WOD

35 front squats (185/135lbs) 1km row

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