Strength - 10/10/2018 - Strength

Complete after the WOD:


Heavy Sled Gassers: 2 RDS

Sled Pull Down (135/70)

Sled Push Back 

(Switch)


Light Sled LP 2-LP 4 & Back: 1 RD

Sled Push SPRINT (45/0)

WOD - 10/10/2018 - WOD

Teams of 3:

EMOM 15:

1: 50ft Carry + ME Squats 

2: REST

3: L-Sit (on floor)

- each partner starts at one station. Rotate in order for 5 rounds. 

A - 10/10/2018 - A

A. EMOM 10: Power Clean+Hang Power Clean+Push Jerk @ 70%

B - 10/10/2018 - B

B. 3 ME Sets of Heavy Barbell Rows @ same weight (1:00 Rests)

C - 10/10/2018 - C

C. Metcon: “Helen”

    3 RFT

    400m Run

    21 KBS (53/35)

    12 Pullups


Boot-Camp #1 - 10/10/2018 - Boot-Camp #1

Tabata
KB PP
DB Snatches

rest 2 min.

Tabata
SDLHP
KBS

rest 2 min.

Tabata
DB Hang Squat Cleans
KB Goblet Squats

rest 2 min.

count all reps
you will need 2 KB's and 2 DB's

Boot-Camp #2 - 10/10/2018 - Boot-Camp #2

Tabata
Flutter kicks
Swimmers

rest 2 min

Tabata
Scizzor kicks
Swan Dives