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Thursday, August 25, 2016

Thursday 160825

Hang Squat Clean
5-4-3-2-1-1
Increase weight on each set
Rest 2 minutes between sets
WOD:
Mini Flight Simulator:
For Time (15 minute time cap):
5-10-15-20-25-30-25-20-15-10-5
Unbroken Double Unders.
If you break on any round, that round must be restarted at zero.

Wednesday, August 24, 2016

Wednesday 160824

10-9-8-7-6-5-4-3-2-1
Close Grip Bench Press (165/115)
Ring Pull-ups, strict
Dead-lift (255/185)

Tuesday, August 23, 2016

Tuesday 160823

Strength:
Front Squat
15 minutes to establish a 3RM Front Squat
WOD:
For Time:
30 Handstand Push Ups
15 Power Cleans 155/105lbs
20 Handstand Push Ups
10 Power Cleans
10 Handstand Push Ups
5 Power Cleans

Monday, August 22, 2016

Monday 160822

Strength:
Shoulder Press
12-9-6-3-1 rep sets
Increase weight on each set.
Rest 2 minutes between sets.
WOD:
15 Minute AMRAP
Run 100 Meters
10 Burpee Box Jumps (24"/20")
10 Hand Release Push-ups
10 Pull-ups

Sunday, August 21, 2016

Sunday 160821

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, August 20, 2016

Saturday 160920

For Time:
1000 Meters Alternate Between:
100 Meters Of Walking Lunges
100 Meters Of Sprinting

Friday, August 19, 2016

Friday 160819

For Time:
Run 800 Meters
50 Good Mornings (45/35)
50 sit-ups
Run 400 Meters
35 Good Mornings
35 Sit-ups
Run 200 Meters
20 Good Mornings
20 Sit-ups

Thursday, August 18, 2016

Thursday 160818

18 Minute AMRAP
Air Bike, 50 Calories
40 Toes To Bar
30 Wall Balls (20/14)
20 Power Cleans (145/105)
10 Ring Muscle-ups

Wednesday, August 17, 2016

Wednesday 160817

WOD 1:
8 Minute EMOM
Minutes 1,3,5,7
5 Squat Cleans @ 70% of 1RM
Minutes 2,4,6,8
10 Ring Dips
REST 8 minutes
WOD: 2
8 Minute EMOM
Minutes 1,3,5,7
5 Squat Snatch @ 70% of 1RM
Minutes 2,4,6,8
10 Pull-ups

Tuesday, August 16, 2016

Tuesday 160816

For Time:
50-40-30-20-10 rep rounds
Double unders
Wall Balls (20/14)
Sit-ups