Wednesday, 8/23/17
Strength/Stability
4×50′ KB Single Arm Overhead Walking Lunge
*Rest 1 Minute
WOD
For Time:
120 Double Unders
12 Bar Muscle Ups
60 Handstand Push Ups
12 Bar Muscle Ups
120 Double Unders
*15 Minute Time Cap
Tuesday, 8/22/17
Core Strength
4×12 GHD Sit Ups
WOD
3 Minute AMRAP:
9 Front Squats (185#/135#)
10/8 Calorie Bike
3 Minute Rest
3 Minute AMRAP:
6 Front Squats (185#/135#)
10/8 Calorie Bike
3 Minute Rest
3 Minute AMRAP:
3 Front Squats (185#/135#)
10/8 Calorie Bike
Monday, 8/22/17
Gymnastics Strength
15 Strict Pull Ups
Rest 1:00
12 Strict Pull Ups
Rest :45
9 Strict Pull Ups
Rest :30
6 Strict Pull Ups
Rest :15
3 Strict Pull Ups
WOD
5 Rounds:
300m Run
15 Power Snatch (75#/55#)
Friday, 8/18/17
Strength
10×1 Split Jerk
WOD
10 Minute AMRAP:
25 Calorie Assault Bike
50 Wall Balls (20#/14#)
25 Deadlifts (185#/135#)
Thursday, 8/17/17
“Pick a Skill”
WOD
“Annie”
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
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