August 20, 2018

JBo (hero wod)

28:00 AMRAP of:

9 Overhead Squats (115/75)

1 Legless Rope Climb from seated position

12 Bench Presses (115/75)

August 18, 2018

Saturday Pick your own PARTNER wod:

It will be a 45:00 minute cardio based workout,

August 17, 2018

Complete 3 rounds for time:

20 Hang Cleans (135/95)

1000 Meter Row

 

 

August 16, 2018

"CHELSEA"

Every minute on the minute for 30 minutes perform:

5 Pull Ups

10 Push Ups

15 Body Squats

If you fall behind the clock, keep going for 30 minutes and see how many rounds you complete.

August 15, 2018

Complete 4 rounds for time of:

500 Meter Row

10 Shoulders to Overhead (185/125)

STRENGTH WOD:  Snatch 75% 5X4