Monday 8/29/16
KENNELcough
PartnerWOD both partners row each step of the ladder
- (900)*
- 800
- 700
- 600
- 500
- 400
- 300
- 200
- 100
40min time cap
If total meters is finished before 40min, partners do alternating 200m sprints for total meters until cap.
WHITEBOARD time/total meters rowed/DAN
5/14/16 potentialrealizedtraining.com/kennelcough-4
potentialrealizedtraining.com/kennelcough-3
potentialrealizedtraining.com/kennelcough-2
potentialrealizedtraining.com/kennelcough
Tuesday 8/30/16
partnerWOd, no time will be kept, grind through, quality movements, got a vest, wear it! *IF YOU CAN DO RX PUSHUPS IN A VEST
PUSHYdumBAG
100 db Front Squats
90 PushUps
80 SBS
70 PU
60 db Front Squats
50 PU
40 SBS
30 PU
20 db FS
10 PU
Reps are combined between partners, tempo the squats to make it more challenging.
WHITEBOARD=SandBag #/FrontSquat #/DAN
Wednesday 8/31/16
armSTRENGTH
chinUPS 8-10×5
dips 8-10×5
ezbar curls 21’s x5
dbPRESS 12-15×5 lightNslow
SUBT 50×3
WHITEBOARD=:)
Friday 9/2/16
BJRboxATchuWOD
EMOM 9 rounds
- 10 box jumps
- 6 (total) db snatch
- max BJRS/doubleUnders
- REST
WHITEBOARD=# of BJRs after 9 rounds.
Saturday 9/3/16
5k-ish partnerWOd
1 mile run (partners run with BJR, each holding it at all times)
800m sandbag carry (1 sandbag)
800m farmersWalk (1 set of kettlebells)
1 mile sled pull 25/45 45/90
*classes bigger than 12 will have half the class start at bottom
WHITEBOARD=sandbag/kettlebell/sled/DAN
*can be done vested
WHITEBOARD=vested/. . . . .
*can be done solo
1 mile run
400m sandbag carry/400m run
400m farmersWalk/400m run
800m sled pull/800m run
WHITEBOARD=solo/. . . . . .