Wednesday, September 18, 2019

PRE: Movement Standards

WOD: Partner Day! For time:

  • 200/170 Cal Row

  • 100 Burpee Box Overs

  • 40 SB Over the Shoulders

*Partners alternate rest and reps as needed.

POST: 150 Mountain Climbers

Donna RahnComment
Tuesday, September 17, 2019

PRE: OHS 6x2 Building to heavy 2, 3x1 Suild to heavy single

WOD: Tabata 8 Rounds: (:20/:10):

  • Dual DB/KB Hang Squat Cleans (50/35/20)

  • Walking Lunges

  • Dual DB/KB Push Jerks

POST: Ski Erg Reverse Lunges to 400m/350m

Donna RahnComment
Monday, September 16, 2019

PRE: Stretch for workout

WOD: For time:

  • 800m Run

  • 200m Farmer Carry (70/50/35)

  • 800m Run

  • 200m Sandbag Carry

  • 800m Run

    POST: 50 Weighted Sit Ups, 30 RB Push Ups, 10 Weighted Strict Pull Ups

Donna RahnComment