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A Little Post-WOD Soft Tissue Work

Friday 6am, 7:45, 9, Noon-1(OG), 530, 630pm

Partner WOD:

800 m Med Ball Run 20/14

100 OH Med Ball Lunges

75 Med Ball Sit-ups

50 Sandbag Clean to Over Pull-up Bar 50/30

25 Burpees Each Athlete

400m Med Ball Run

*Partners share workload for everything except Burpees

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Monday: 6am, 7:45, 9, 12-1(OG), 530, 630

WOD: FGB Kinda

3 RFT:

20 Wallball Shot Cleans 😳 20/14

20 SDHP 95/65

20 BJs 24/20

20 S2OH 95/65

20 cal row or airdyne

1:00 rest (athlete rests after each round)

*Scale as needed

 

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Friday: 6am, 7:45, 9, Noon-1(OG), Pilates @ 4, 530**, 630pm

WOD:

AMRAP 8:

Farmers Carry 45/25 (Garage Door to Street and Back)

5 HSPU

10 Burpees

Rest 2 minutes then Repeat AMRAP 8

**Athlete will grip plates one per hand and must stop upon needing to drop said plate

**Scale as needed