Wednesday, August 31, 2016

20160831


WOD: 4 rds
800m Run
10 3sec Pause Box Jumps 24/20
20 KB C&J 53/35lbs (10 ea Arm)
20 KB Snatch 53/35lbs (10 ea Arm)

Tuesday, August 30, 2016

20160830



Olympic Lift : 3x10 Weighted Pull-ups

WOD: 4 rds
1 min Power Snatch 95/65 lbs
1 min Push Press 95/65 lbs
1 min Butterfly sit-ups
1 min rest

Acc:
2x
A1) 8-12 Tate Press
A2) AMRAP Band Press Downs

Monday, August 29, 2016

20160829



OLY: 5x3 Front Squat (+5lbs)


WOD: 12 min AMRAP
6 Thrusters 115/75 lbs
12 Burpee 6" target


Acc:
2x
A1) 8-12 Weighted Good Mornings
A2) 8-12 Single Leg Deadlift
B1) 2 x 1 min Ball Slams


Mobility:

Tuesday, August 23, 2016

20160824



WOD: 18 min AMRAP
9 Burpee Box Jumps 24/20
18 KBS 53/35 lbs
60 Double Unders or 120 Singles







20160823



Strength: 5x5 Shoulder Press +5lbs


WOD: 6 rds for time
3 Bar Muscle-ups
3 Chest to Bar Pull-ups
3 Pull-ups
6 Hand Stand Push-ups


Acc:
2x
A1) 8-10 3 Position Shoulder Raises
A2) AMRAP Band Tri-presses


2x
B1) AMRAP GHD Sit-ups

Monday, August 22, 2016

20160822



Strength:
  5x2 Deadlift +10lbs


WOD: 12 min AMRAP
  12 Hang Power Cleans 135/95 lbs
  12 Alt Front Rack Lunges (6 per leg) 135/95 lbs
  12 Toes to Bar