wall walks

Saturday 11.8.2014

wod CONDITIONING As a team: 4 Rope Climb buy in Then, 5 Rounds: 12 Wall Walks 24 DB Clean and Press  40/30 Then, 4 Rope Climb buy out Work Can be broken up any way

 

Monday 8.18.2014

wodSTRENGTHA. 8 x 3 Mid-Grip Speed Bench Press to 1 Ab Mat @ 50% B. 3 x ME Strict Pull-ups (If over 12 reps, add load)

CONDITIONING 500m Row 50 Pushups 50 Ring Rows

Finisher 3 x 15 GHD Situps 100 Banded Face Pulls

COMPETITION 3 x ME Wall Walks

Wednesday 7.9.2014

wodSTRENGTH/SKILLPush Press 7 x 1 (Build to a heavy single) Then, 50% Strict Press AMAP 

CONDITIONING 800m Run

4 Rounds 3 Wall Walks 15 Wall Balls

800m run

Post WOD 100 Banded Shrugs 

COMPETITION 3 x Max Strict HSPU, & then, Max Strict DB Press