Category

CCC-Corporate Wellness WOD

CW 9-16-15

strength: gymnastics skill work -kipping drills -muscle up progressions conditioning: 10 min AMRAP: 5 hang cleans (115/75) 10 TTB 5 front squats

CW 9-14-15

strength: Back Squat 5×5 @ 80% conditioning: 3x 5 min clock 200m run 20 box jumps 15 push press max burpees with remaining time

CW 9-7-15

strength: snatch work -10×2 snatch balance -7×1 squat snatch conditioning: 3RFT: 15 wall balls 12 deadlifts (155/105) 9 pull ups

CW 9-2-15

strength: Overhead Squat -build to heavy set of 3 conditioning: 3RFT: 400m run 7 Clean & Jerk (135/95) 7 burpees 7 TTB

CW 8-31-15

strength: Back Squat 3×6 @ 65-70% 2×6 @ 75-80% conditioning: 20 min AMRAP: 20 double unders 15 wall balls 10 KB swings 5 snatch (95/65)

CW 8-17-15

Strength: Front Squat 5×3 @ 75-80% Conditioning: 15 min AMRAP 7 hand release push ups 7 deadlifts (135/95) 7 wall balls 21 double unders
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