Wednesday, 8/15/18
Gymnastics
4 Sets (Every 2 Minutes):
Max Strict Pull Ups
WOD
10 Minute AMRAP:
21 Kettlebell Swings (50#/35#)
15 Ring Dips
9 Clean and Jerks (135#/95#)
Tuesday, 8/14/18
Accessory Work
8 Minute Alternating EMOM:
8 Bulgarian Split Squats
WOD
For Time:
10-1 Overhead Squat (95#/65#)
*100m run after each round
Monday, 8/13/18
WOD
4 Minute AMRAP:
3 Rounds:
40 Double Unders
10 Deadlifts (185#/135#)
Max Calorie Row in remaining time
Rest 2 Minutes
4 Minute AMRAP:
2 Rounds:
60 Double Unders
15 Deadlifts (185#/135#)
Max Calorie Row in remaining time
Rest 2 Minutes:
4 Minute AMRAP:
1 Round:
120 Double Unders
30 Deadlifts (185#/135#)
Max Calorie Row in remaining time
Friday, 8/10/18
WOD
Bicouplet 2
12-9-6
Power Snatch (135#/95#)
Bar Muscle Ups
*8 Minute Time Cap
Rest 4 Minutes
Bicouplet 1
21-15-9
Power Snatch (85#/55#)
Chest to Bar Pull Ups
*8 Minute Time Cap
Thursday, 8/9/18
For Time:
400m Row
30 Burpees
30 DB Step Ups (35#/20#)
400m Row
30 Burpees
20 DB Step Ups (35#/20#)
400m Row
30 Burpees
10 DB Step Ups (35#/20#)
Wednesday, 7/8/17
WOD
For Time:
75 Handstand Push Ups
*1 Rope Climb EMOM
Conditioning
6x200m Sprints
*Every 2 Minutes
Tuesday, 8/7/18
Strength
10 Minute EMOM:
2 Front Squats
WOD
8 Minute AMRAP:
12 Thrusters (115#/85#)
18 Toes to Bar
Monday, 8/6/18
WOD
For Time:
3k Assault Bike
60 DB Snatch (50#/35#)
60 Box Jump Overs (24″/20″)
Friday, 8/3/18
Gymnastics Skill/Strength
4 Sets Max Effort Kipping Handstand Push Ups
*Rest 1 Minute
WOD
For Time:
25 Overhead Squats (75#/55#)
25 Bar Facing Burpees
25 Overhead Squats (75#/55#)
25 Bar Facing Burpees
25 Overhead Squats (75#/55#)
Thursday, 8/2/18
WOD
6 Rounds (1:30 on/1:30 off)
100′ Kettlebell Front Rack Carry (70#/53#)
100′ Kettlebell Farmers Carry (70#/53#)
Max Rope Climbs in remaining time