Welcome Back! WOD for Monday AUG 14

Strength:
Every 2 minutes for 10 Minutes
3 Back Squat @ constant weight


METCON:
3 Rounds for Time
30 Kb Swings (72/44)
20 Pullups
10 DL (275/225)


Cool Down:
1k row @ 2k row pace
Banded Hamstring Stretch, 30 seconds each position
Pigeon Stretch 2x1 Min. each leg

Wod for Thursday June 15th

STRENGTH


Back Squat
3x8
1x5
3x2




Grace
30 x Clean & Jerk (135/95)


Rest 10 Min


Isabel
30 x Snatch (135/95)






Additional Core
-Plank Complex 
3 x Sets of
1 Min Plank
1 Min (L) Side Plank
1 Min (R) Side Plank

WOD for Wednesday June 14th

STRENGTH


OHS
6x2
33x1


Squat Clean
10x1




WOD


Run 2 Mile
Rest 10 Min
Row 2 K

WOD for Tuesday June 13th

STRENGTH


Deadlift


2x8
3x5
3x2
***Increase Weight as Able




WOD


Buy In: 100 x Push-ups
then
3 Rounds for Time
8 x Power Snatch (135/95)
24 x GHD
72 x Double Unders




Post Workout
-Calf Stretch
-Shoulder Mobility

WOD for Monday June 12th

Strength


Z-Press
6 x 4 ...Try to increase weight from previous Z-Press.




WOD EMOM 21 Min


Fitness:
Min 1:  10 Burpee Box Jump (24/20)
Min 2:  12 Pull-ups
Min 3:  30 Sec Planks




Performance:
Min 1:  14 Burpee Box Jump (24/20)
Min 2:  15 C2B Pull-Ups
Min 3:  45 Sec Planks








Additional Work
Tabata Sit-ups w/ feet anchored.