WOD 06.22.20
Strength:
Back squat, 3-3-3-3-3
WOD:
3 rounds for time:
60 double unders
30 KB snatches, 1.5/1 pood
12 strict chin-ups
Post loads and times to beyond the whiteboard.
Happy Fathers Day!
Strength:
Turkish getup, 3-3-3-3-3
WOD:
5 rounds for time:
12 Medball slams, 50/40lbs
12 Uneven plyo push-ups, (side to side, one hand on slam ball)
Post loads and times to beyond the whiteboard.
WOD 06.20.20
Speed:
Box, (8/9/10/11am):
400m run x4,
-2-3 minutes rest between
-watch your corners
-heats of 4-5 athletes
-each heat starts outside at the line
Elks park, (noon): BRING WATER
Every 2 minutes for 14 minutes:
Full gasser, (4×50 yards)
WOD:
Four 3 minute amrap repeats with 1 minute of rest between:
8 Split jumps
8 Grappling shoot throughs
8, five yard lateral cone touches
Post times and reps to beyond the whiteboard.
