Randi's Wod

June 8, 2018

Warm-up Snatch Warm-Up BN* Snatch Grip Push Press + OHS (1+1) 4 Sets USE THIS AS A WARM UP FOR SNATCH * (behind the neck) Start with empty barbell and go up in weight, but keep it at light weight.....this is just the warm up!!! Weightlifting Snatch (12' to build to a heavy single) Rest 5' then start the wod Metcon Randi's Wod (AMRAP - Rounds and Reps) 10' AMRAP:: 25 T2B 25 OHS (155/105)



Burn Baby, Burn!

June 7, 2018

3 rounds for time:: 500m Row 400m Run



Tabata Fight Gone Bad

June 6, 2018

TABATA FIGHT GONE BAD (AMRAP - Reps) Tabata Wall Ball (20/14) Tabata Sumo Deadlift High Pull (75/55) Tabata Box Jump (20") Tabata Push Press (75/55) Tabata Row (calories) The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.