8-23-17

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

8-19-17

Teams of 2

400m run then
2 rounds
40 chest to bar
40 overhead squats 95/65
400m run then
2 rounds
40 toe to bar
40 power clean 95/65
400m run

@30 min

for 10 min
every 2 min (5 rounds total)

200m sprint together

8-17-19

skill/strength
1 sets every 3 min for 15 min

3 push press
2 push jerks
1 split jerk

work up each set

Wod
7 min amrap
rest 2 mn
7 min amrap

2-4-6-8-10-12…
handstand push up(scale with wall climb )
5 power clean and jerk between each set 135/95

cash out
3×10-15 unbroken toe to bar

8-15-17

Skill/strength
5×5 deadlift working up each set every 3 min.
Superset with a large unbroken set of push ups between sets

Wod
5 rounds
20 wall ball 20/14
10 bar facing burpees
5 deadlifts 275/185

Cash out
200m lunges

8-14-17

skill/strength
alt every min on the min for 16 min

odd 14 pistols-scale with pistols to box, band or use plate to help with balance

even 3 muscle ups-scale with 9 pull ups, assisted muscle up with bands or transition work on boxes

wod
Helen

3 rounds
400m run
21 kb swings
12 pull ups

15 min cap

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