Friday, 9/9/16:
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
Thursday, 9/8/16:
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
Wednesday, 9/6/16:
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#)
Tuesday, 9/6/16:
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#)
Friday, 9/2/16:
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
Thursday, 9/1/16:
skill of the day:
5×2 split jerks
WOD:
3 rounds:
AMRAP for 3 minutes:
2-4-6-8-10…
ring dips
toes to bar
rest 1:30 between each round
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