WOD 09.16.19
Strength:
Front squat, 5-5-5-5-5
WOD:
21-15-9 reps for time:
Squat cleans, 135/95lbs
Handstand push-ups
Post loads and times to beyond the whiteboard.
WOD 09.15.19
Strength:
In teams of 3, amrap in 12 minutes:
20y odd object carry, AHAP
WOD:
Amrap in 15 minutes:
3 wall walkers, ( L1 10y handstand walk)
6 elevated feet ring rows
12 barbell step ups, 20 inches, 95/65lbs
Post loads and times to beyond the whiteboard.
WOD 09.14.19
Strength:
Bench Press: 3-3-3-3-3
WOD:
4 rounds, alternating stations every 2 minutes, for reps/cals:
Machine cals
Vs.
3 over the shoulder (d-ball, sandbag or stone), cleans, AHAP
12 abmat sit-ups
Post loads and total reps rounds to beyond the whiteboard.
