WOD
KENNELcough

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

WOD
PUSHYdumBAG

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

WOD
armSTRENGTH

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=:)

WOD
BJRboxATchu

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.

WOD
5kish

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/. . . . . .

 

WOD
Sunday

Sunday 9/4/16

ALL classes cancelled, get out and enjoy the holiday weekend!