Monday 8/3

We are trying to plan a RedZone BBQ & Yard Game Olympics! Tentative date Sunday Aug 30th. We will set up a pot luck style sign up sheet on the front desk. 

Fitness 

Strength: 

A1. Wall Balls - 25 reps x 3 sets (try to complete in as little breaks as possible during reps)

A2. Kips on bar- 10 reps x 3 sets 

A3. Single leg KB deadlift - 10 per leg x 3 sets 

Wod: 

Run 600 Meters

40 Kb Swings 35/26#

30 HR Push-Ups

Run 400 Meters

30 Kb Swings

20 HR Push-Ups

Run 200 Meters

20 Kb Swings

10 HR Push-Ups

Performance 

Strength: 

A. Max effort unbroken wall balls 

B1. Kips on Rings with towel between feet- 10 reps x 3 sets 

B2. Barbell good morning- at most 95/65# 12 reps x 3 sets 

Wod: 

For time:

800 Meter run

15 Deadlifts (225/135)

30 HR Push-Ups

Run 400 Meters

10 Deadlifts

20 HR Push-Ups

Run 200 Meters

5 Deadlifts

10 HR Push-Ups

 

The Zone: 

Skill 

A1. Hollow body rocks  20 reps x 3 sets 

A2. Arch rocks 20 reps x 3 sets 

A3. Wall Balls 20 reps x 3 sets 

Wod:

12 minute amrap

350 meter row 

24 walking lunges 

12 burpees