WOD TUESDAY 1/9/18

09 Jan

Skill / Strength 

5×5-High Bar, Paused, Back Squats 

5-5-5-5-5

 

WOD:

  • 30-Strict Pull-Up
  • 30-Alternating, Dumbells, Step-Up   40/20 – 24/20
  • 30-C2B PullUp
  • 30-Step-Up
  • 30-Any style Pull-Up
  • 30-Step-Up

For Time (20 Min Cap)


 

WOD THURSDAY 11/30/17

30 Nov

1:00  GHD Sit-Up

1:00 ROW (Calories)

1:00 Knees 2 Elbows

1:00 KB Swing  50/40

1:00 Ab Mat Sit-Up

1:00 KB,  S.D.H.P  70/50

1:00 Rest

 

3 Rotations

Total reps/ calories for score