Monday – 8/22/16

bsw.082116.1

WOD #1 – 15 min

5 rds

Power squat clean x 3

 

WOD #2 – Continue until 3 rds cannot be completed in 3 min

3 rds at every interval

 

0:00 to 3:00

Pull-up x 3

Push-up x 6

Squat x 9

 

3:00 to 6:00

Pull-up x 4

Push-up x 8

Squat x 12

 

6:00 to 9:00

Pull-up x 5

Push-up x 10

Squat x 15

 

9:00 to 12:00

Pull-up x 6

Push-up x 10

Squat x 18

 

Etc…

 

Gymnastics:

Ring Dip x 10 (1 rd)

Chest 2 Bar x 10 (1 rd)

 

Accessory:

Hammer Curl Press x 10 (3 rd)

Upright row x 10 (3 rd)