WOD

August 14

A. FS 5,3,5,3 *after each set do amrap Strict Ring or Bar dips *No dips do, 3 Negatives into max static hold + 5 rds 6 FS (155/105) 6 Burpee Pullups 12 KB Swings (70/53)   1Team Training A. Tall Jerk 3,3,3,3 *start on tippy toes and stay light B. Clean Pull x 1/Clean...

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August 13

A. Snatch w/pause @ knee up to a heavy double w/perfect form in 12-14 mins + For time 400m run 21 PS (115/78) 400m run 15 PS 400m run 9 PS 1Team Training: REST Endurance Row 50/40/30/20/10 Cals rest time= work time * You will do 1 set at a time! NOT ALL 5 SETS! Rest 5...

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August 12

A. Bench Press 6,5,4,3 *after each set do 1 arm db rows x 8 per arm + 16 min amrap 5/3 Strict Pullups 10 Weighted Abmat Situps 15 Air Squats 20 DU   1Team Training A. Sotts Press 5 x 3 reps *3 secs lowering each rep B. BS 5 x 4 reps @ 80% of 1 rm BS *1st rep @ 23x1...

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August 11

A. DL 2.2.2 x 3 rest 15 secs betw doubles and then rest as needed *after each set do 10 Banded Lateral Shuffles per side + 3 rds per person *Partner Wod 200m run 15 Burpees over the rower 250m row *Alternating full rds   1Team Training A. Press 8,6,4,2 B. Push Press...

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August 10

A. Push Press 3,3,3,3 *after each set do 8 DB powell Raises per arm + 12 min amrap 6 SHoulder to OH (135/95) 9 T2B 12 Up n over Box jumps (24/20)   1Team Training A. FS *alternate sets every 2:30 secs for a total of 6 sets 3 reps @ 75% *1st rep @ 23x1 tempo and next...

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August 8

A. Hang Power Clean up to a heavy double in 12 mins *teams of 3 + 18 min amrap *teams of 3 Partner A- 250/200m row Partner B- Amrap C+J (125/83) Partner C- Amrap Box Jumps (24/20) *step down   1Team Training Gymnastics Work for 20 mins A. MU work 3 x 3-7 reps B....

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Programming isn’t anything

It’s everything.