Friday, 7/8/16:

skill of the day:

3xME handstand push-ups

WOD:

50/40 calorie bike
50 box jumps (20″)
50 KB swings (53#/35#)

Thursday, 7/7/16:

skill of the day:
5-3-1-3-5
hang power clean

WOD:
AMRAP for 10 minutes:
10 back squats (95#/65#)
10 pull-ups

Wednesday, 7/6/16:

skill of the day:

4 rounds:

:30 ME kettlebell push press (right arm)
:30 rest
:30 ME kettlebell push press (left arm)
:30 rest

WOD:

32-16-8

row for calories
burpees

Tuesday, 6/30/16:

skill of the day:

2x max distance farmers carry (70#/53#)

2:00 rest

WOD:

bike 60/48 calories
25 muscle-ups

Wednesday, 6/29/16:

skill of the day:
3×10 push press

WOD:

4 rounds:
1:00 ME front squats (115#/85#)
1:00 ME sit-ups
1:00 ME burpees
1:00 rest

Tuesday, 6/28/16:

skill of the day:

5x250m row

1:00 rest

WOD:

4 rounds:

25 kettlebell swings (53#/35#)
400m run

Monday, 6/27/16:

skill of the day:

EMOM for 8 minutes:

3 bar muscle-ups

WOD:

5-10-15-20-15-10-5

overhead squats (95#/65#)
pull-ups

Friday, 6/24/16:

skill of the day:

5×3 back squats

WOD:

30 wall balls (30#/20#)
30 push-ups
20 wall balls
20 push-ups
10 wall balls
10 push-ups
30 calorie bike

Thursday, 6/23/16:

skill of the day:

4x max effort L-sit

WOD:

5 rounds:

35 calorie row
15 toes to bar

Wednesday, 6/22/16:

skill of the day:

EMOM for 10 mintes:

3 hang squat snatches

WOD:
AMRAP for 20 minutes:
24 alternating step-ups (53#/35#)
400m run