• Thursday, August 22nd

    WOD: NUTTS Cup “Event 2” (modified)

    In teams of 2 complete the following for time

    6x400m ball run 20/14#

    -then-

    40 front rack step back lunges 135/95#

    40 Ring Dips

    40 Toes to Bar

    40 Thrusters (135/95#)

    40 Hand Release Push-ups (hands must stay within a 3’ by 1.5’ box)

    40 Pull-ups

    2 Bar Muscle ups

    *1 person working at a time

    **35 minute cap

    Midline: 3xME ring L-hold

  • Wednesday, Aug 21st

    Mobility: lacrosse ball hamstrings and glutes

    Strength: Deadlift 3@70%, 3@80%, AMRAP @90%

    *Add 20/10# to weights used on 07/24/2013

    WOD: 5 rounds for total working time

    8 SDHP 115/75#

    16 wall balls

    *30 seconds rest between rounds

    Midline: 90 second oblique plank hold (each side)

  • Wednesday, August 21st

    Mobility: lacrosse ball hamstrings and glutes

    Strength: Deadlift 3@70%, 3@80%, AMRAP @90%
    *Add 20/10# to weights used on 07/24/2013

    WOD: 5 rounds for total working time

    8 SDHP 115/75#

    16 wall balls

    *30 seconds rest between rounds

    Midline: 90 second oblique plank hold (each side)