Author Archive for: andrew

Strength Push Press 10-10-10-10 WOD 3RFT 12 Ring Dips 400m run 15 GHD sit-ups Cashout- 3×10 DB skull crushers Scale- 15 ring push-ups/ 400m row/ 20 WBSU

Strength Power cleans, touch and go… 8-6-4-2-10 WOD For Time 40 Air Squats, then… 10-9-8-7-6-5-4-3-2-1 DL (245/155) Pull-ups Then, 40 air squats

Open gym 9-11 Strength Banded DL + Sled pushes/ pulls Banded hamstring curls 3×15 Reverse hyper 3×10 DB bench Press 3×12 DB chest flys 3×12 DB row 3×15 DB rear Delt flys 3×12 GHD sit-ups 2×20 Biceps/ triceps

Strength Front Squat 8-8-8-8-8 WOD 6 Rounds of 3min EMOM 2min work/ 1 min of rest, running clock Each round complete a 200m run then ME Power Snatches Round 1 and 2 (135/95) Round 3 and 4 (115/75) Round 5 and 6 (95/65) Score = total reps Cashout– 30 Bulgarian Squats

WOD “Angie” 100 Pullups 100 pushups 100 sit-ups 100 air squats RX= in order Scale= scale movement and break up as needed