workout of the day
08.19.19
WOD
Station One: 3:00 AMRAP
sandbag over the bar- bar should be about sternum height 100/80/70/50- Rogue or wreck bags
Rest 1:00
Station Two: 3:00 AMRAP
Tire flips for reps
Rest 1:00
Station Three: 3:00 AMMAP (as many meters as possible)
Farmer Carry for distance 53/35 KBs or DBs each hand
Rest 1:00
Station Four: 3:00 AMRAP
Hammer strikes for reps- striking the largest tire only
04.18.19
WOD
4 RFT
sled push x 90 feet - 45 feet out and back- moderate weight on sled
(or if inside, do small sleds, seated face pull)
sandbag over a racked bar x 10 reps total
renegade rows x 6 reps 35/20
Post WOD abs
5 rounds
10 candlestick rolls to a sit up or to a jump up https://www.youtube.com/watch?v=WXoNNx-uOtU
20 second bent knee hollow hold or 30 second hollow hold
10 plank walkouts- walk hands out as far as you can with good tension in the core