9-01-17

9-01-17

skill/strength
every 3 min for 12 min
3 jerk with a 2 second pause in the dip every rep
work up in weight

wod
5 min amrap
8 handstand pushups (scale 2 wall walks)
16 ab mat situps
overhead walking lunge down and back with plate (45/35)

rest 2 min

5 min amrap
8 handstand pushups (scale 2 wall walks)
16 ab mat situps
overhead walking lunge down and back with plate (45/35)

rest 2 min

5 min amrap
10 plate ground to overhead (45/35)
1 shuttle sprint
12 plate ground to overhead
2 shuttle sprint
14 plate ground to overhead
4 shuttle sprint
16 plate ground to overhead
6 shuttle sprint
(continue as far as possible in 5 min)

8-31-17

wod
30 cal row
50 double unders
then directly into
21-15-9
front squats (95/65)
shoulder to overhead (95/65)
then directly into
50 double unders
30 cal row
*at 16 minutes start on the second set of double unders

after wod
stretch as a class

8-30-17

skill/strength
every min on the min for 12 min
power clean into a hang squat clean
work up to a heavy complex

wod
5 rounds for time
10 chest to bar
10 hang power clean 135/95
200m run

cash out
2k row on a tabata clock
try to accumulate 2k in the least amount of tabata rounds as possible

8-29-17

skill/strength
every 3 min for 15 min
3 overhead squats
work up in weight each set

wod
9 min amrap
8 overhead squats (115/85)
10 burpees

cash out
3 rounds (not for time)
15 g.h.d sit ups
10 pushups

8-28-17

skill/strength
alt on the min for 14 min
plate push 50′ down and 50′ back
12-15 thrusters 95/65

wod
4 rounds
500m row
12 deadlifts (bodyweight)
21 box hops 24/20

cash out
4×8
DB bench press
superset
DB bent over row (8 per arm)

8-25-17

skill/strength
alt on the min 21 min
1-3 muscle ups
40s handstand hold
40s KB swings

wod
8 min amrap
3-6-9-12-15-18…
wall ball shots 20/14
20 double under between each set- scale 20 later hops over barbell

3×10 bilateral single arm KB RDL

8-24-17

skill/strength
2 power snatch every min on the min for 12 rounds
work up each set and focus on cycling the bar

wod
200m run
10 sumo deadlift high pull 95/65
13 push ups
16 box jumps 24/20

400m run
20 SDHP
26 push ups
32 box jumps

600m run
30 SDHP
39 push ups
48 box jumps

200m run

8-23-17

wod

10 min to find
max clean and jerk

rest 2 minutes

@12 min
12 minute amrap
2 rope climbs
4 wall climbs
24 deadlifts 135/95

@24 min
8 min amrap
max squat clean and jerk 135/95

cash out
5 rounds
sled push down and back

8-22-17

skill/strength
5×5 back squat every 3 min working up each set

wod
3 rounds
40 ab-mat sit ups
8 burpee over bar
20 back squats from the floor 135/95
8 bupee over bar

cash out
3×10 bench press
with 1 second pause on chest each rep

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