Friday August 18th, 2017

STRENGTH

Single Arm Farmer Carry + Overhead Plate Hold
Athletes will complete 100 m single arm
farmer carry heavy + :60 overhead Plate hold
3 rounds

WOD

For time:
Run 800m
21 Deadlifts (135/115)
Run 400m
15 Deadlifts
Run 200m
9 Deadlifts

*14 minute time cap!

Monday August 14th, 2017

STRENGTH

Deficit Suitcase Deadlift
Athletes will find a heavy 8/side
then
complete 3 sets at the same weight

 

WOD

15 Minute EMOM
1st Minute- 30 Double Unders (75 single unders)
2nd Minute- 20 Ab Mat Sit Ups
3rd Minute- 10 Walking Lunges/leg

Sunday August 6th, 2017

STRENGTH

Good Morning
Athletes will complete ascending sets of 10 reps
First set will be with an empty barbell
only add weight if you are able

WOD

15 minute AMRAP For Quality
Sled Push down and back
10 Back Squats (95/75)
100m Single arm farmer carry
:60 Plank hold