Thursday, 8/17/17
“Pick a Skill”
WOD
“Annie”
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
August 2017
Wednesday, 8/16/17
Gymnastics Strength
15 Strict Handstand Push Ups
Rest 1 Minute
12 Strict Handstand Push Ups
Rest 45 Seconds
9 Strict Handstand Push Ups
Rest 30 Seconds
6 Strict Handstand Push Ups
Rest 15 Seconds
3 Strict Handstand Push Ups
WOD
2 Rounds:
600m Run
30 Overhead Squats (95#/65#)
Tuesday, 8/15/17
WOD
12 Minute AMRAP:
40′ Overhead Plate Lunge (55#/35#)
15 Chest 2 Bar Pull Ups
40′ Overhead Plate Lunge (55#/35#)
15 Toes 2 Bar
Conditioning
1k Row Time Trial
Monday, 8/14/17
Barbell Strength
8 minute EMOM:
3 Front Squats @70%
WOD
For Time:
27-21-15-9
KB Swings (53#/35#)
Hand Release Push Ups
Box Jumps (24″/20″)
Friday, 8/11/17
WOD
For Time:
100 Double Unders
75 Wall Balls (20#/14#)
50 Calorie Assault Bike
25 Thrusters (115#/85#)
*18 minute time cap
Thursday, 8/10/17
“Pick a Skill”
WOD
12 Minute AMRAP:
1 Rope Climb
100′ Box Push
*Add 1 rope climb every round
Wednesday, 8/9/17
WOD
40 Alternating KB Snatches (53#/35#)
800m Run
40 Alternating KB Snatches (53#/35#)
Core Strength
3×20 Weighted Sit Ups
Tuesday, 8/8/17
Strength
Every 2:30 for 3 Sets:
15 Back Squats
WOD
2 Minute AMRAP:
24 Calorie Row:
Max Burpees Over the Rower
2 Minute AMRAP:
21 Calorie Row
Max Burpees Over the Rower
2 Minute AMRAP:
18 Calorie Row
Max Burpees Over the Rower
2 Minute AMRAP:
15 Calorie Row
Max Burpees Over the Rower
*2 minute rest between AMRAP’s
Monday, 8/7/17
Strength
10 min to find a heavy 1 rep power clean and jerk
WOD
For time:
12 clean and jerks (185#/135#)
Then, 2 rounds of:
15 toes-to-bars
12 chest-to-bar pull-ups
Then, 12 clean and jerks (185#/135#)
Saturday, 8/5/17
Partner WOD
15 Minute AMRAP:
30 Ring Rows
30 OH Plate Lunge (35#/25#)
300m Run