Thursday, August 17, 2017

Friday 170818

Find your Deadlift 3 Rep Max.

--then--

For 6 cycles:
AMRAP in 2 mins of:
12 Deadlifts, 185/135 lbs
Max Rep Wall Ball, 20/14 lbs

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

Wednesday, August 16, 2017

Thursday 170817

Complete as many rounds as possible in 8 mins of:
40 Double Unders
Handstand Walk, 10 m

--then--

For time:
15 Overhead Walking Lunges, 75 lbs
20 Burpee Over Bars
30 Thrusters, 75 lbs
20 Burpee Over Bars

15 Overhead Walking Lunges, 75 lbs

Tuesday, August 15, 2017

Wednesday 170816

For time:
9 Power Cleans, 135/95 lbs
18 Row Calories
15 Power Cleans, 135/95 lbs
30 Row Calories
21 Power Cleans, 135/95 lbs

42 Row Calories

Monday, August 14, 2017

Tuesday 170815

With a continuously running clock perform:
2 Ring Push-ups and 2 Ball Slams, 50/30 lbs in the first 1 min
4 Ring Push-ups and 4 Ball Slams, 50/30 lbs in the second 1 min
6 Ring Push-ups and 6 Ball Slams, 50/30 lbs in the third 1 min
...
Continuing this for as long as you are able.

--then--

40-30-20-10 reps, for time of:
Box Jump, 30/24 in

GHD Sit-up

Sunday, August 13, 2017

Monday 170814

Back Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

--then--

Mary

Complete as many rounds as possible in 20 mins of:
5 Handstand Push Ups
10 One legged squats, alternating

15 Pull-ups

Thursday, August 10, 2017

Friday 170811

31 heroes

Complete as many rounds as possible in 31 mins of:
8 Thrusters, 155/105 lbs
6 Rope Climbs, 15 ft
11 Box Jumps, 20/24 in


This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.


Score – Total # of reps

Wednesday, August 9, 2017

Thursday 170810

3 Power Snatch + Overhead Squats, pick load

Every 1:30 for 12 mins.

--then--

Complete as many rounds as possible in 12 mins of:
8 Turkish Get Ups, 35/26 lbs
10 Knees To Elbows

12 Kettlebell Snatches, 35/26 lbs

Tuesday, August 8, 2017

Wednesday 170809

Strict Press 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

--then--

5 rounds for time of:
10 Push Press, 115/75 lbs

30 Double Unders

Monday, August 7, 2017

Tuesday 170808

For time:
35 Pull-ups
-- then --
5 rounds of:
20 Push-ups
10 Box Jump Overs, 24/20 in
2 Rope Climbs, 15 ft
-- then --

35 Pull-ups

Vest optional

Sunday, August 6, 2017

Monday 170807

Complete as many rounds as possible in 5 mins of:
10 Row (calories)s
5 Burpee Over Rowers

--then--

Every 2 mins for 20 mins do:
5 Power Clean (Touch & Go)s, pick load

3 Front Squats, pick load