WORKOUT OF THE DAY "WOD"

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11-20-2017

November 20, 2017

Strength & Conditioning
7X3 Back Squat (building)
2X Max Effort L-sit Hang
*rest 2 minutes between attempts

MetCon
15 Rounds For Time
1 Snatch (185/125)
3 Handstand Push-ups
6 Wall Balls (20/14)

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08-14-2018

August 13, 2018

Strength & Conditioning DL 5@75% 3@85% 1+@95% 100 band pull aparts 3x100’ SA farmer carry (each) MetCon For time: 1000m row

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08-15-2018

August 14, 2018

Strength & Conditioning 3x10 goblet lateral squats Back squat 5@75% 3@85% 1+@95% MetCon For time: 10 down to 1 strict pull ups, dips *25 DU at the end of each set

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Strength & Conditioning Bench 5@75% 3@85% 1+@95% *10 weighted push ups after each set 3 rounds not for time: 10 hollow rocks + 10 arch rocks + 10 v-up + :10 hollow hold MetCon 10 min amrap: 20 DB Hang C/J (50/35, 10 each), 10 HSPU