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

Monday, 8/13/18

WOD

4 Minute AMRAP:
3 Rounds:
40 Double Unders
10 Deadlifts (185#/135#)
Max Calorie Row in remaining time

Rest 2 Minutes

4 Minute AMRAP:
2 Rounds:
60 Double Unders
15 Deadlifts (185#/135#)
Max Calorie Row in remaining time

Rest 2 Minutes:

4 Minute AMRAP:
1 Round:
120 Double Unders
30 Deadlifts (185#/135#)
Max Calorie Row in remaining time

Friday, 8/10/18

WOD

Bicouplet 2
12-9-6
Power Snatch (135#/95#)
Bar Muscle Ups
*8 Minute Time Cap

Rest 4 Minutes

Bicouplet 1
21-15-9
Power Snatch (85#/55#)
Chest to Bar Pull Ups
*8 Minute Time Cap

Thursday, 8/9/18

For Time:
400m Row
30 Burpees
30 DB Step Ups (35#/20#)
400m Row
30 Burpees
20 DB Step Ups (35#/20#)
400m Row
30 Burpees
10 DB Step Ups (35#/20#)