Wed. Aug 16

4 pm:

obstacle course

 

4:30 pm:

partner wod:

100 m tire flip jump through (take turns flipping tires and jumping through)

100 jump rope(switch every 20 reps:

100 DB hang cleans(switch every 10 reps

*15 min. timecap

Kim Vanhaaster
Tues. Aug 15

4 pm:

5 min.

4 deadlifts

3 burpees

2 thrusters

50 m row

 

4:30 pm:

12 min AMRAP

8 deadlifts

6 burpees

4 thrusters

200 m row

Kim Vanhaaster

Tuesday August 15

4 pm:

2-3 rds.

5 wall balls

5 jumps over medball

5 pull ups

 

4:30 pm:

4-5 rds.

10 wall balls

10 jumps over big medballs

5 pull ups

 

Kim Vanhaaster
Thurs Aug 10

4 pm:

3 rds

3 wall kick ups

4 toes to rings

5 DB thrusters

100 m run

 

4:30 pm:

12 min. AMRAP

3 HSPU's

6 toes to rings

9 DB thrusters

200 m run

Kim Vanhaaster