Thursday, 9/15/16:
skill of the day:
2000m row
WOD:
run 200m
20 front rack lunges (75#/55#)
20 burpees
run 400m
20 front rack lunges
20 burpees
run 800m
20 front rack lunges
20 burpees
skill of the day:
2000m row
WOD:
run 200m
20 front rack lunges (75#/55#)
20 burpees
run 400m
20 front rack lunges
20 burpees
run 800m
20 front rack lunges
20 burpees
skill of the day:
EMOM for 10:
odd: 2 overhead squats with a 10 second pause (95#/65#)
even: 10 toes to bar
WOD:
AMRAP for 15 minutes:
35 power snatches (95#/65#)
35 pull-ups
35 calorie bike
35 handstand push-ups
skill of the day:
3×20 GHD sit-ups
WOD:
0:00-5:00:
750m row
AMRAP:
9 thrusters (95#/65#)
25 double unders
rest 5 minutes
10:00-15:00:
500m row
9 thrusters
25 double unders
rest 5 minutes
20:00-25:00:
250m row
9 thrusters (95#/65#)
25 double-unders
skill of the day:
5×5 front squat
WOD:
alternating tabata:
push-ups
chest to bar pull-ups
hang power cleans (95#/65#)
skill of the day:
EMOM for 8 minutes:
4 muscle-ups
WOD:
21-15-9
back squats (135#/95#)
handstand push-ups
500m row after each set
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
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#)
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#)
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