August 18th – WOD – Backsquats and deadhangs!
nichole2011-08-19T13:12:26+00:00WOD: 10 -> 1 Backsquat(155,85) deadhang pullups
WOD: 10 -> 1 Backsquat(155,85) deadhang pullups
WOD: 12 min AMRAP 5 Power Snatches (95,65) 10 Toes to Bar 15 kettlebell swings(70,44)
WO D: 3x 50 double unders 100m weighted overhead lunges(25,15)
WOD: 20 min AMRAP 400m run 7 bear complex(power clean, front squat, push press,back squat, push press, rtn to floor)
WOD: 3x 500m run 12 deadlift (bodyweight) 21 box jumps(24,20)
WOD: 1200m run 10 power clean & jerks(135,95) 1 rope climb 800m run 10 power clean & jerks(135,95) 1 rope climb 400m run 10 power clean & jerks(135,95) 1 rope climb
WOD 4x 200m sandbag run(50,25) 20 box jumps(24,20) 5 front squats(135,95)
Strength 1RM Deadlift WOD: "FRAN" 21-15-9 Thrusters(95,65) Pullups
WOD: 50-40-30-20-10 Tactical lunges(35,26) Kettlebell snatches(53,35)
WOD Angie 100 pullups 100 pushups 100 situps 100 squats