Sunday 8-7-16
Open gym, 2:00-3:00
Saturday 8-6-16
In teams of two,
-10 min AMRAP
–200 m run
–snatch 95/65
Then,
8 min AMRAP
Max load for a complex of
3 deadlifts
1 hang power clean
2 front squats
*barbell must not touch the ground until the second …
Friday 8-5-16
We are beginning an August challenge today. Double unders, starting today with 5, increasing each day until the end of the month. The intent is to try and improve and get as many as you can in a row. If you have to, do them one at a time, if …
Thursday 8-4-16
Warmup
Fish game
3 rounds
10 jumping jacks
10 burpees
10 sec squat stretch
Wod
5 rounds For time, resting 3 mins between each round:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.
Wednesday 8-3-16
Warmup
50 double unders
3 rounds
10 pullups
10 push-ups
10 squats
WOD
4 rounds
400 m run
10 squat cleans 115/85
Tuesday 8-2-16
Warmup
500 m row
3 rounds
10 KBswings 35/25
10 SDLHP 35/25
10 jumping lunges
WOD
Deadlift
1-1-1-1-1-1-1
8-1-16
Warmup
400 m run
3 rounds
10 Deadlifts 45/35
10 squat clean 45/35
10 hang snatch 45/35
WOD
3 rounds
1 min per station
Double unders
Back extensions
Wallball 20/14
Sunday 7-31-16
Open gym 2:00-3:00
Saturday 7-30-16
Warmup
5 min double under practice
Outdoor running drills
Wod
In teams of two, matched by similar ability
100 double-unders broken up as team wants
40 thrusters 95/65 one at a time
Row 1000m broken up as team wants
40 thrusters 105/75 one at a time
800 m run broken …
Friday 7-29-16
Warmup
50 double unders
3 rounds
10 lunges
10 sit-ups
10 burpees
WOD
5 rounds
400 m run
Muscle ups (5-4-3-2-1 )