SKILL: ~10min Skill Work ( Rope, Double Unders, Handstand, ect)
EMOM:
Rope Work
Or
5x3 Handstand Drill
WOD: For Time 21 - 15 - 9 -
Dumbell Snatch (35lbs rx)
w/ 400m Run @ -
Read MoreWEDNESDAY: August 19, 2015
STRENGTH: Back Squat 4x10
WOD: 15min AMRAP
2 Pull Ups
2 Wallballs
2 Box Jumps
4 Pull Ups
4 Wallballs
4 Box Jumps
6 Pull Ups
6 Wallballs
6 Box Jumps
8 Pull Ups
8 Wallballs
8 Box Jumps
*when you complete the 8's this is one round, then go back to the 2's
Read MoreTUESDAY: August 18, 2015
STRENGTH: Power Cleans 5x3
WOD: 3 Rounds for Time- "The 20's"
20 Deadlifts (155lbs)rx
20 Push Ups
20sec Ring Support
Read MoreTUESDAY: August 4, 2015
WOD: For Time
30 Pull Ups
50 Sit Ups
20 Pull Ups
40 Sit Ups
10 Pull Ups
30 Sit Ups
into
1,000m Row
Read MoreThursday: April 23, 2015
STRENGTH:
5 - 5 - 5 - 2 - 2 - 2 (w/ 15 sec. bench superman in between)
WOD:
Tabata Row
Tabata Jump Rope
Tabata Choice
Tabata Row
*Rest 30 sec. in between
Read MoreThursday
Warm-Up
- 250m Row
- 15 Air Squats
- 15 Hollow Rocks
- 10 Lunges
Skill
- Back Squat
- Work up to Heavy 1
- Max reps @ 50% of 1RM
WOD
- 5RFT
- KB/Keg Carry
- 20 Wall Balls
- 30 Sit-Ups