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

August 14, 2018

15:00 Time Cap

Sumo Deadlift High Pull 3-3-3-3-3

then complete

15:00 AMRAP of:

5 SDLHP (95/65)

10 KB Swings (55/35)

15 Burpees

August 13, 2018

Complete for time:

3 Down & Back Walking Lunges

100 H R Push Ups

100 Medicine Ball Cleans (20/14)

100 H R Push Ups

3 Down & Back Walking Lunges

STRENGTH WOD:  Back Squat 1 rep max

August 11, 2018

Pick your own partner Saturday

It is a cardio based wod with a 60:00 time cap.

It will be posted on the white board when you arrive at the gym.