Tuesday, September 1, 2015

150902

WOD
21-18-15-12-9-6-3
Deadlift (185/115)
Bar Facing Burpees
*20 min time cap*

Rest 5 min
then

75 Wallball Shots (20/14)
*15 sit-ups every time you stop*

Monday, August 31, 2015

150901

Strength

4 Rounds: 4 (1+1) Power Snatch & Overhead Squat
4 Rounds: 4 Snatches

WOD
21-15-9
Overhead Squat (115/75)
Chest to Bar


Sunday, August 30, 2015

150831

WOD

7min AMRAP
7 T2B
7 HSPU

Rest 3 min

7 min AMRAP
7 Box Jumps (24/20)
7 Shoulder 2 Overhead (135/95)

rest 3 min

7 min AMRAP
7 Front Squats (135/95)
7 Bar Facing Burpees

Thursday, August 27, 2015

150828

Partner WOD                                
200m Run (both partners run)                    
75 Wallball Shots (20/14)            
25 Deadlifts (155/125)               
75 Abmat Sit-Ups                                       
25 Deadlift (155/125)                                   
75 KBS (53/35)                             
25 Deadlift (155/125)                                   
75 Burpees over Bar                                  
200m Run (both partners run)      
*Only one person working at a time*

Tuesday, August 25, 2015

150826

WOD
20 AMRAP                                       
5 Power Clean (135/95)               
10 Dips                                        
12 Burpees                                   
15 T2B  

Monday, August 24, 2015

150825

Skill
5 min EMOM
:45 sec of L-Sits
then
75 Double-Under (NO SINGLES, attempts count)

WOD
800m Run                                      
Then                                           
21-15-9                                           
Front Rack Lunges (115/75)
HSPU                                              
Then
800m Run

Sunday, August 23, 2015

150824

Strength                                             
10 min EMOM                                          
Even: 4 Push Press (135/95)           
Odd: 4 Front Squats (135/95)                

WOD                                                                                                
Long Tabata                                          
(:40 sec work/:20 sec rest)                   
                              
Air Squats                                
Pushups                                                             
Box Jumps (24/20)                                    
KBS (53/35)