Bastion School of Fitness

WOD results 1/6/21

WOD 1/7/20 Warm up: 3rds Ski 300m 10 Single arm Presses... 50m Single arm OH Carry Skill: 12min EMOM Snatch Pull+ Snatch at 50% and then establish a max complex in 8min. WOD: Death By.. in the first 3min Complete 2rds of 25m Farmer Carry 55/35 10 DB Floor Press 55/35 in the second 3min complete 4rds of 25m farmer Carry 10 DB Floor Press *continue adding 2rd every 3min until you cannot complete all the reps within the 3min period.

WOD 1/6/20 Warm up: 3rds Row 300m 10 Reverse Lunges... 10 Single legged RDL's Strength Balance: 3x8 Single arm Waiter Step ups each leg then 3rd: 50m Single arm Waiter Carry 10 Single arm waiter Reverse Lunges 10 Single legged RDL's WOD: For time 60 Wall Balls 20/14 20 Double unders 40 Wall balls 20/14 40 Double unders 20 Wall balls 60 Double unders

WOD results 1/5/21

WOD 1/5/21 Warm up: 3rds Ski 300m 10 Single arm Floor Press... 10 Single arm Waiter Squat Skill: 12min EMOM Clean Pull+ Clean+ Jerk at 50% of best Clean, then establish a max complex in 8min WOD: 21min Alt. EMOM Min 1: Ski 10/7 Cal Ski Min 2: 12 Push ups Min 3: 12 GHD sit ups

WOD results 1/4/21