8/5/2019 - EMOM

Score Type:: Total Time

15 minutes

- sHSPU x 5-7 Reps
- 8-10 Bounding Box Jump 24/20"
- 100m Run

Strict HSPU should be tough. Maybe even break into 2 sets type of tough.
Set a 45# plate 3-5  feet away from your box. Practice an explosive box Jump landing in a good receiving position. Step down.
Increase the pace on each run. Last run should be hard.

Cap each rd. @ 0:40 sec.
Score Last run
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8/5/2019 - WOD

Score Type:: Total Time

2 Rounds

15/10 Strict Pull Ups
15/12 Calorie Row
30/20 Push ups

Rest 2:00

2 Rounds

10 Box Step Over 50/35#
20 Slam Ball over shoulder 50/30#
30 Wall Balls 20/14#

*2 DBs for box step over held at sides 
*If 2 heats, start second @ 2:00 Mark 

 

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We will be completing Hatch Day 1 Tuesday in class!
Plan accordingly! 
100m run
20 Air Squats
30 ft. Duck Walk
40 Jumping Jacks

100m Run
2 Wall Walks
3 Burpee High Jumps 
1-Mile Run

Score Type:: Total Time

Max Effort 1-Mile Run
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Comments

Jean McGee

Jean McGee 2 weeks, 6 days ago / Reply

1-Mile Run: 10:52

Laura Arias 1 month, 2 weeks ago / Reply

1-Mile Run: 9:00

Laura Arias 1 month, 2 weeks ago / Reply

8/5/2019 - WOD: 16:50

Laura Arias 1 month, 2 weeks ago / Reply

8/5/2019 - EMOM: 0:24

Michael Toner 1 month, 2 weeks ago / Reply

8/5/2019 - WOD: 20:00
Notes: 1st round 8:36 1 + 41 25# DB, 30# Slam ball

Michael Toner 1 month, 2 weeks ago / Reply

8/5/2019 - EMOM: 0:24
Notes: 5 HSPU, 15# + Ab mat

Sam Prato

Sam Prato 1 month, 2 weeks ago / Reply

8/5/2019 - WOD: 17:43

Shane McCarthy

Shane McCarthy 1 month, 2 weeks ago / Reply

8/5/2019 - EMOM: 0:20

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