September 8/15: 15 Minutes of Pain

September 8/15: 15 Minutes of Pain

Skill:

Pull-up strict work

4×3 strict pull-ups

5×3 strict chin-ups (hands reversed)

5×5 ring rows (as challenging as possible)

WOD:

15 minute clock for the following:

0:00 to 5:00 minute: AMRAP 5 pull ups, 10 wall balls, 15 air squats

5:01 to 10:00 minutes: 800m run (or as far as possible)

10:01 to 12:00 minute: MAX rep walking lunges

12:01 to 14:00 minute: MAX double unders

14:01 to 15:00 minute: MAX toes-to-bar

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August 12/15: Sneaky WOD

August 12/15: Sneaky WOD

This WOD looks easy on the board, but around round 3 it smacks you in the face!! Deceptively difficult, make sure you pace yourself enough to leave some gas in the tank for the last two rounds.

Strength:

Push press 5 @ 75%, 3 @ 85%, 1 @ 95%

WOD:

4 rounds for time

50 double unders

15 push-ups

15 box jump overs

Cash Out:

75 ball twists

50 sit-ups

35 crunches

25 leg raises

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August 3/15: Sprints!

August 3/15: Sprints!

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Strength:

Power clean 3 @ 80%, 3 @ 85%, 3 @ 90%

WOD:

10 rounds with a partner, so 5 each of suicides! Run to the 10m, 20m, 30m & 40m.

once you finish, immediately go into:

50 medicine ball cleans (20/14)

50 slam balls (20/14)

100 double unders

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