W.O.D. Aug 28, 2014

View Archives

Labor Day - 9am & 11am ONLY! Normal schedule Sat/Sun.
Double 6min AMRAPs
Please donate to the "Cash for Calories" box and make your coaches suffer the perils of the Assault Bike this labor day!
Coaches Warm Up & Dynamic Movement Prep
Eccentric Push Ups
Goblet Squats
Empty BB Push Press
Strength / Skill Work
A.1: Bench Press (4 x 5 building, rest 1:00)
A.2: DB Row (4 x 5/arm building, rest :90)
Rest 3:00 between AMRAPs
WOD.A: Metcon (AMRAP - Rounds and Reps)
6min on the clock
400m Run, then
10 Box Jumps 24/20
10 Push Press 75/55

Scale weight/height so you can keep moving the entire time. Push Press comes from the floor.
WPD.B: Metcon (AMRAP - Rounds and Reps)
6min on the clock:
400m Run, then
30 Double Unders / 75 singles
10 Push ups