Monday, 8/20/18

WOD

10 Minute AMRAP:
2 Power Cleans (185#/135#)
4 Front Squats (185#/135#)
8 Bar Facing Burpees

Core Strength

3×15 Weighted Hip Extensions

 

Friday, 8/17/18

WOD

For Time:
40 Handstand Push Ups
40 Toes to Bar
80/65 Calorie Assault Bike
40 Toes 2 Bar
40 Handstand Push Ups

Thursday, 8/16/18

WOD

10 Rounds (1:00 on/1:00 rest):
25 Air Squats
Max Burpee Box Jump Overs (24″/20″)

Wednesday, 8/15/18

Gymnastics

4 Sets (Every 2 Minutes):
Max Strict Pull Ups

WOD

10 Minute AMRAP:
21 Kettlebell Swings (50#/35#)
15 Ring Dips
9 Clean and Jerks (135#/95#)

Tuesday, 8/14/18

Accessory Work

8 Minute Alternating EMOM:
8 Bulgarian Split Squats

WOD

For Time:
10-1 Overhead Squat (95#/65#)
*100m run after each round