Thursday, 8/12/16:

skill of the day:

“death by double unders”

*starting with 15, add 5 reps each minute

WOD:

50 GHD sit-ups
50 burpees
50 calorie row

Monday, 8/8/16:

skill of the day:

3 rounds:

AMRAP for 1:30:
muscle-ups

rest 1:30

WOD:

“The Chief”

5 Rounds:

AMRAP for 3:00:

3 power cleans (135/95)
6 push-ups
9 air squats

rest 1:00

Monday, 8/1/16:

skill of the day:
2xME sets of toes to bar

WOD:
3 rounds:
1:30 ME bike for calories
1:30 ME overhead squats (95#/65#)
1:30 rest

Thursday, 7/28/16:

skill of the day:

3×15 weighted hip extensions

WOD:

1500m row
25 muscle-ups

Wednesday, 6/26/16:

skill of the day:

8×2 hang power snatch

WOD:

tabata:

double unders
bike for calories
row for calories

Friday, 7/15/16:

skill of the day:

EMOM for 6 minutes:

2 rope climbs

WOD:

AMRAP for 20 minutes:

20/16 calorie row
20 sit-ups
20/16 calorie bike
20 push-ups

Thursday, 7/14/16:

skill of the day:

5×5 hang squat clean

WOD:

200 double unders
50 wall balls (20#/14#)
100 double unders
40 wall balls
50 double unders
30 wall balls

Wednesday, 7/13/16:

skill of the day:

2000m row in 1:00 on/:30 off intervals

WOD:

1-10

kettle bell swings (70#/53#)
toes to bar

Tuesday, 7/12/16:

skill of the day:

alternating (reverse) tabata:

bike for calories
1 back squat

WOD:

5 rounds:

5 thrusters (135#/95#)
10 ring dips
15 box jump overs (24″/20″)

Monday, 7/11/16:

skill of the day:

EMOM for 8:
4 power snatches

WOD:

AMRAP for 10 minutes:

2-4-6-8-10…
deadlifts (155#/105#)
strict pull-ups