WOD 4.1.15 Wednesday

A. Front Squat

  • 5×2 – across

B.  Bench Press

  • 5×5 – across

C. AMRAP 12

  • 40m Heavy Farmer’s Carry
  • 20 KBS (50/35)
  • 16 RFESS w/BB or DB (8/leg)
  • 12 Pull ups

D. Core 3x

  • 10 Dead bugs
  • 4/side TGU
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WOD 12.15.14 Monday

Monday-Blues-1

Warmup

  • Foam roll
  • Run 600m (2x to Wrought-iron fence)
  • Agile8
  • PVC Good Morning

A. RFESS (w/ barbell in Front Rack)

  • 5-5-5-5-5/leg

*** Spend 5 minutes and find a challenging weight… foot height is scalable.

B. 3 rounds

  • 80m KB suitcase carries
  • 15 Push-Ups
  • 15 Box Jumps (24/20)
  • 15 V-Ups
  • 200M Run

C. 3 Sets

  • 10 Kayaks
  • 10 toes to bar

Then: 1 Round big wheel