Delta square with space

WODs


August 16 Thursday

teams of 3

teams of 3

Teams of 3 every 5 feet is 1 rep


August 15 Wednesday

use 72.5% of 1RM


August 14 Tuesday


August 13 Monday


August 12 Sunday

Increase intensity/speed with each set Load should be light enough to go down and back in under 25 seconds If you load it too heavy and can barely move the sled you are missing the intended stimulus complete rest before the next 100% effort the last 3 sets should be at 100%


August 11 Saturday

for quality


August 10 Friday


August 9 Thursday

AL-Brett

Teams of 2 Happy Birthday Al and Brett


August 8 Wednesday


August 7 Tuesday


August 6 Monday


August 5 Sunday

(1 Minute on / 15 Seconds off) x 24 Station 1: Battle Ropes Station 2: Sand Bag over 40 Inch box Station 3: Ski Erg Cals Station 4: GHD Sit UP Station 5: Wall Facing Hand Stand Hold Station 6: Rowing (Cals)


August 4 Saturday


August 3 Friday

Black and Blue


August 2 Thursday

Teams of 2 Alternating Every 2 Minutes Station 1 E2MOMx6 5/3 Ring Muscle Up 12/9 Cal Ski Max Reps Overhead Squat (135/95) Rest 4 Minutes Station 2 E2MOMx6 9/7 Cal Bike 10 Single Arm Dumbbell Push Press (70/50) (5 Right/5 Left) Max Reps Power Snatch (135/95)

Teams of 2 Alternating Every 2 Minutes Station 1 E2MOMx6 5/3 Ring Muscle Up 12/9 Cal Ski Max Reps Overhead Squat (135/95) Rest 4 Minutes Station 2 E2MOMx6 9/7 Cal Bike 10 Single Arm Dumbbell Push Press (70/50) (5 Right/5 Left) Max Reps Power Snatch (135/95)


August 1 Wednesday


July 31 Tuesday