9-1-16

8-27-16

Teams of 2

Tag Team Style

1 round per person then switch

8min AMRAP
10 KBS
5 HPSU

Rest 2 min @ 10

8min AMRAP
5 Power Clean (135/95)
7 Burpee over bar

Rest 2 min @ 20

8min AMRAP
200m Sprint Relay

8/26/16

Skill/Strength:
HCL+FS+J @ 80% OTM 10 min

Wod:
5 Bear Complex (135/95)
1 Bear crawl
4 Bear Complex
1 Bear crawl
3 Bear Complex
1 Bear crawl
2 Bear Complex
1 Bear crawl
1 Bear complex
1 Bear crawl

8/25/16

Skill/Strength:
Pause Jerk 5×2 Work to heavy double increase each round
(2 sec pause each rep)

Wod:
16 min Amrap
Run 400m
50 DU
20 Ab mat sit ups
15 Push ups

Post Wod:
Couch stretch 2 min per leg
then.. 3 min squat test

8/22/16

Skill/strength:
16 min to complete
3×50′ weighted walking lunge
3×10 weighted step up each leg
3×25 banded hamstring curl

Wod:
30-20-10 (10min cap)
DL (135/95)
TTB

@12 min
OTM 100m sprint X 8 rounds

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