9/2 to 9/7 WOD

 

Thur:
200 Meters
1 length inchworm
200 meters
1 length crab walk

2 Rounds
8 SupineRow
8 Hollow Rocks/SuperMan
8 Squat

1) Take 15:00 to work on gymnastic skill of choice.
pull up, dips, HSH, walks etc.

2) 5 Rounds ForTime

3 ManMakers
20 WallBall
10 Hollow rocks
Run 200m

Wed

Wed

Take 15 min to work up to a triple heavy clean

Amrap 20

3 GTO
6 cleans
9 bar-facing burpees,
25 DU

*New Training Block/Cycle starts next week

 

Tue

1) AMRAP7
6 HSPU
12 WallBall 20/14#
24 DoubleUnder
Rest 3:00

2) AMRAP7
6 RingDip
12 KBS 24/16kg
12 BoxJump 24/20″
Rest 3:00

3) AMRAP7
7 DB Thruster 45/30#
7 TTB
Run 200m

Cool
Roll

Thur:
200 Meters
1 length inchworm
200 meters
1 length crab walk

2 Rounds
8 SupineRow
8 Hollow Rocks/SuperMan
8 Squat

1) Take 15:00 to work on gymnastic skill of choice.
pull up, dips, HSH, walks etc.

2) 5 Rounds ForTime

3 ManMakers
20 WallBall
10 Hollow rocks
Run 200m

1) AMRAP7
6 HSPU
12 WallBall 20/14#
24 DoubleUnder
Rest 3:00

2) AMRAP7
6 RingDip
12 KBS 24/16kg
12 BoxJump 24/20″
Rest 3:00

3) AMRAP7
7 DB Thruster 45/30#
7 TTB
Run 200m

Cool
Roll

Wednesday:

 

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