Workout of the Day


Whiskey Rivers

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WODS for Sat Sept 20, 2014

  • Advanced WOD

    With a partner each row:

    1000m
    750m
    500m
    250m

    One partner rests while the other rows

    RSVP

  • Foundations WOD

    With a Partner for time:

    “Filthy Fifty”
    50 Box Jumps
    50 Jumping Pull Ups
    50 KBS
    Walking Lunge 50 Steps
    50 Knees to Elbows
    50 Push Press Bar bell
    50 Supermans
    50 Wall Ball shots
    50 Burpees
    50 Double Unders

    One Partner working at a time must complete each movement before moving on

    RSVP

  • Power Athlete WOD

    A. RDL 5 x 3 @ 3131 *Progress from 8/30*
    B. Bench Press 5 x 3
    C. Plate Pinch Carry 100m 35/25

    RSVP

  • Olympic Lifting WOD

    A. Split Jerk to a heavy single
    B. Split jerk 3×2 @ 80%, 2×2@ 85%, 3×1@ 90%
    C. Front Squat 5×3

    RSVP