Tuesday, 9/20/16:

midline strength:

3×20 GHD sit-ups

WOD:

AMRAP for 5 minutes:
50 wall balls (20#/14#)
AMRAP bike for calories
rest 5 minutes

AMRAP for 5 minutes:
35 wall balls
AMRAP bike for calories
rest 5 minutes

AMRAP 5 minutes
20 wall balls
AMRAP bike for calories

Monday, 9/19/16:

skill of the day:

4×7 back squats

WOD:

5 rounds:

10 deadlifts (275#/185#)
10 strict handstand push-ups

Friday, 9/16/16:

skill of the day:

5×3 power clean

WOD:

AMRAP for 12 minutes:

10/8 calorie bike
9 clean and jerks (135#/95#)
8 ring rows

Thursday, 9/15/16:

skill of the day:

2000m row

WOD:

run 200m
20 front rack lunges (75#/55#)
20 burpees
run 400m
20 front rack lunges
20 burpees
run 800m
20 front rack lunges
20 burpees

Wednesday, 9/14/16:

skill of the day:

EMOM for 10:

odd: 2 overhead squats with a 10 second pause (95#/65#)
even: 10 toes to bar

WOD:

AMRAP for 15 minutes:

35 power snatches (95#/65#)
35 pull-ups
35 calorie bike
35 handstand push-ups

Tuesday, 9/13/16:

skill of the day:

3×20 GHD sit-ups

WOD:

0:00-5:00:

750m row
AMRAP:
9 thrusters (95#/65#)
25 double unders

rest 5 minutes

10:00-15:00:

500m row
9 thrusters
25 double unders

rest 5 minutes

20:00-25:00:

250m row
9 thrusters (95#/65#)
25 double-unders

Monday, 9/12/16:

skill of the day:

5×5 front squat

WOD:

alternating tabata:

push-ups
chest to bar pull-ups
hang power cleans (95#/65#)

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#)