Thursday, 9/8/16:

skill of the day:

200′ of handstand walk or 60 shoulder taps

WOD:

8 rounds:

bike 20/16 calories
rest 3:00

*your score is total time on the bike

Wednesday, 9/6/16:

skill of the day:

10 pull-up negatives
10 ring dip negatives

WOD:

AMRAP for 20 minutes:

50 double unders
40 box jump overs (24″/20″)
30 pull-ups
20 burpees
10 power cleans (155#/105#)

Tuesday, 9/6/16:

skill of the day:

4×10 weighted hip extensions (45#/35#)

WOD:

AMRAP for 5:

21 calorie row
21 deadlifts (95#/65#)

rest 5 minutes

AMRAP for 5:

15 calorie row
15 overhead squats (95#/65#)

rest 5 minutes

AMRAP for 5:

9 calorie row
9 push press (95#/65#)

Only one class tomorrow (9/5) at 10 a.m. for Labor Day!

Friday, 9/2/16:

skill of the day:

3×3 front squat
3×3 back squat

WOD:

5 rounds:

10 pull-ups
10 power cleans (115#/85#)
10 front squats
10 shoulder to overhead

Thursday, 9/1/16:

skill of the day:

5×2 split jerks

WOD:

3 rounds:

AMRAP for 3 minutes:

2-4-6-8-10…
ring dips
toes to bar
rest 1:30 between each round

Tuesday, 8/30/16:

skill of the day:

3×15 GHD sit-ups

WOD:

from 0:00-10:00:

3 rounds:

10 power snatches (75#/55#)
10 burpees over the bar

from 10:00-20:00:

2 rounds:

15 power snatches (95#/65#)
15 burpees over the bar

20:00…

30 power snatches (115#/85#)
30 burpees over the bar

Monday, 8/29/16:

skill of the day:

7×3 overhead squat

WOD:

5 rounds:

20/16 calorie bike
max effort “touch and go” power cleans (rx=bodyweight)
max effort handstand push-ups
rest 3 minutes

Friday, 8/26/16:

skill of the day:

10 muscle-ups w/5 second hollow hold

WOD:

10-8-6-4-2
front squats (155#/105#)

100-80-60-40-20
double unders

Thursday, 8/25/16:

skill of the day:

10×2 back squat w/3 second pause

WOD:

EMOM for 20:

odd: 10 burpee box jumps
even: 10 calorie row