Skill: Wall Ball

WOD:

Baseline

Row 250 Meters

25 Squats

20 Sit-ups

15 Push-ups

10 Box Jumps/ Step Ups

Cash Out WOD:

5 Sets of 4 Wall Ball

Skill: Dumb Bell Push Press & Good Mornings (PVC & 15 lb Bar)

WOD:

3 Rounds:

10 One Arm DB Push Press@ 15lb (each arm)

15 Burpees

20 Knees to Elbows

25 Good Mornings (PVC & 15 Bar)

At Home WOD

5 Rounds for Time

30 Supermans

Run 50 Yards

30 Box Jumps/ Step-Ups

Skill: Pull-Ups

WOD:

Tabata This

Tuck Jumps

Push-Ups

Air Squats

Mountain Climbers

At Home WOD Aug. 18th-19th

75, 100, 125, or 150 Burpees for time (you decide which # you want to do)

Skill: Push Press & Lunge

WOD:

2 min AMRAP

 Push Press @35 lbs

&

4 Rounds or 6 Rounds

Bear Crawl 10 yards

15 sit-ups

Lunge 10 yards

15 Supermans

Aug. 14

Skill: Overhead Squat w/ PVC & Jumping Jacks (Revisit Air Squat)

WOD: AMRAP in 15 minutes

10 Overhead Squat w/ PVC

30 Jumping Jacks

100 M Run/ Walk