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
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
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
Friday, 8/4/17
Strength
3×8 front squats
*build in weight each set
WOD
7 Minute AMRAP:
Power Snatch (115#/85#)
*7 Wall Balls (30#/20#) EMOM
Thursday, 8/3/17
“Pick a Skill”
WOD
Group of 3
5 Rounds:
Minute 1: 12 Bench Press (135#/95#)
Minute 2: Max Calorie Row
Minute 3: Rest