Thursday, 7/28/16:
skill of the day:
3×15 weighted hip extensions
WOD:
1500m row
25 muscle-ups
skill of the day:
3×15 weighted hip extensions
WOD:
1500m row
25 muscle-ups
skill of the day:
8×2 hang power snatch
WOD:
tabata:
double unders
bike for calories
row for calories
skill of the day:
EMOM for 6 minutes:
2 rope climbs
WOD:
AMRAP for 20 minutes:
20/16 calorie row
20 sit-ups
20/16 calorie bike
20 push-ups
skill of the day:
5×5 hang squat clean
WOD:
200 double unders
50 wall balls (20#/14#)
100 double unders
40 wall balls
50 double unders
30 wall balls
skill of the day:
2000m row in 1:00 on/:30 off intervals
WOD:
1-10
kettle bell swings (70#/53#)
toes to bar
skill of the day:
alternating (reverse) tabata:
bike for calories
1 back squat
WOD:
5 rounds:
5 thrusters (135#/95#)
10 ring dips
15 box jump overs (24″/20″)
skill of the day:
EMOM for 8:
4 power snatches
WOD:
AMRAP for 10 minutes:
2-4-6-8-10…
deadlifts (155#/105#)
strict pull-ups
skill of the day:
3xME handstand push-ups
WOD:
50/40 calorie bike
50 box jumps (20″)
50 KB swings (53#/35#)
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
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