7.16.18

Wod
18 min AMRAP
400 meter run
100 Doubles (2:1 singles)
80 KBS 53/35
60 Sit-ups
40 Push-ups
20 Bar Muscle-ups

Post Wod
Dips 4X Max reps
Pistol Squat 4X8 each leg

Advertisements

7.13.18 “Rahoi”

Warm-up
9 min EMOM
Bike
Single Jump Rope
Med-ball Sit-up

“Rahoi”
12 min AMRAP
12 Box Jumps (24 in/20 in)
6 Thrusters (95 lbs/65 lb)
6 Bar-Facing Burpees

Post Wod
Deadlift 5X3
Ring Row 5X max reps
*do all 5 sets of deadlifts before moving on*