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WOD - FRIDAY (9/28)

9/28/2018

Warm-up/Mobility:
Low Back Smash
Elbow Banded Distraction
Hamstring Stretch

WOD:
20 Calories (Assault Bike)
10 Toes-to-Bar
20 Wall Ball Shots (20/14 lbs)
Complete 7 rounds for time.

*SCALED=
*15 Burpees
*10 Hanging Knee Tucks
*20 Ball Slams
*Complete 7 rounds.

Cool-down/Skill:
10:00 min. Skill Work -
Muscle-ups

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WOD - THURSDAY (9/27)

9/27/2018

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Warm-up/Mobility:
Every 2:00 min -
10 Burpees
20 Double-unders
Complete 5 rounds.

WOD:
AMRAP in 10:00 min -
20 (RS) KB Swings (2/1.5 pood)
10 Box Jumps (24"/20" box)

*SCALED=
*Sub 20 DB Swings
*Sub 10 Box Step-ups

Cool-down/Skill:
Max Reps - Strict HSPU
(or Incline Push-ups)

POST SCORES TO COMMENTS.

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WOD - WEDNESDAY (9/26)

9/26/2018

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Warm-up/Mobility:
20 DB Squats
10 Strict Pull-ups
Complete 3 rounds.

WOD:
12 Front Squats (135/95 lbs)
12 Burpee Pull-ups
Complete 3 rounds for time.

*SCALED=
*10 DB Front Squats
*10 Burpee Jumping Pull-ups

Cool-down/Skill:
AMRAP in 2:00 min -
Calories (Assault Bike)

POST SCORES TO COMMENTS.

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WOD - FRIDAY (9/28)

WOD - THURSDAY (9/27)

WOD - WEDNESDAY (9/26)

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