Month: August 2016

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

Tuesday, 8/23/16:

skill of the day:

EMOM for 8 minutes:

5 L-pull ups

WOD:

AMRAP for 5 minutes:

15 calorie bike
10 toes to bar
rest 5 minutes

AMRAP for 5 minutes:

10 calorie bike
15 kb swings (70#/53#)
rest 5 minutes

AMRAP for 5 minutes:

15 calorie row
10 thrusters (95#/65#)

Monday, 8/22/16:

skill of the day:

1RM hang power clean

WOD:

5 rounds:

15 unbroken push press
12 unbroken front rack lunges
9 unbroken deadlifts

*choose a weight that allows you to do each round unbroken. If you break, drop weight and start that round from the beginning.

Thursday, 8/12/16:

skill of the day:

“death by double unders”

*starting with 15, add 5 reps each minute

WOD:

50 GHD sit-ups
50 burpees
50 calorie row

Monday, 8/8/16:

skill of the day:

3 rounds:

AMRAP for 1:30:
muscle-ups

rest 1:30

WOD:

“The Chief”

5 Rounds:

AMRAP for 3:00:

3 power cleans (135/95)
6 push-ups
9 air squats

rest 1:00

Monday, 8/1/16:

skill of the day:
2xME sets of toes to bar

WOD:
3 rounds:
1:30 ME bike for calories
1:30 ME overhead squats (95#/65#)
1:30 rest