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#)
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#)
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#)
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
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
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
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
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
skill of the day:
10×2 back squat w/3 second pause
WOD:
EMOM for 20:
odd: 10 burpee box jumps
even: 10 calorie row
skill of the day:
EMOM for 8 minutes:
5 L-pull ups
WOD:
AMRAP for 5 minutes:
15 calorie bike
10 toes to bar
rest 5 minutes
AMRAP for 5 minutes:
10 calorie bike
15 kb swings (70#/53#)
rest 5 minutes
AMRAP for 5 minutes:
15 calorie row
10 thrusters (95#/65#)