Partner WOD
300 Pull Ups
400 Push Ups
500 Sit Ups
600 Squats
*Only 2 athletes can be working at a time and you must finish all reps of one exercise before moving on to the next.
WOD
A.1 Push Press 1RM
A.2 Row 500M Max Effort
A.3 10 Minutes EMOM
3 Power Snatch
3 Strict Pull Ups
Post loads and times to comments.
WOD
Run 200M
10 Pull Ups
20 Push Ups
30 Sit Ups
Run 400M
10 Pull Ups
20 Push Ups
30 Sit Ups
Run 800M
10 Pull Ups
20 Push Ups
30 Sit Ups
Run 1 Mile
10 Pull Ups
20 Push Ups
30 Sit Ups
Run 800M
10 Pull Ups
20 Push Ups
30 Sit Ups
Run 400M
10 Pull Ups,
20 Push Ups
30 Sit Ups
Run 200M
10 Pull Ups
20 Push Ups
30 Sit Ups
Post times to comments.
For Schedule Updates and Closings please text 40404 – follow sandydogcf.
WOD
A.1 Squat Clean 3, 3, 3, 3, 3, 3, 3
A.2 Row 500M
Then 5 rounds:
10 Ring Dips*
10 Barbell Row #135 #95**
Run 400M
*Scale is bench dips 2:1
**Barbell must touch floor with each rep. Don’t jerk your body.
Post loads and times to comments.