August 31, 2017

Warmup
500m Row
10 T2B
1:00m Plank
4 Dive Bombers
Skin the Cat

Skill
15 Min EMOM
1 - 3 Deadlifts 78% 

2 - 15/10 cals on bike 
3 - 50 sec plank 


WOD

5 Rds
2 Muscle Ups (8 Pullups)

8 HSPU
12 Front Rack Lunges 95/65
24 Lat Bar Hops 


 

August 30, 2017

Warmup
500m Row
Hip Mobility
10 Strict Pullups
4 Dive Bombers
Foam Roll

Skill
(15:00 min cap) 

10-9-8-7-6-5-4-3-2-1
Bench press 135/95
20-18-16-14-12-10-8-6-4-2

Abmat situps 
 

WOD
7 Min AMRAP
7 Power Clean 95/65
7 Power Wallballs 

Rest 2 Mins

5 Min AMRAP
7 Hang Cleans...

August 29, 2017

Warmup
500m Row
Skin the Cat
30 GHD Back Extension
10 Strict Pullups

Skill
4 Rds for Max Reps 
Minute 1: Double Unders - score is 1/3 for single unders
Minute 2: HR Pushups
Minute 3: T2B
Record your total amount of reps
 

WOD
Buy In 400m run

then 

3 rds for time 
15 thru...

August 27, 2017

Warmup 
400m Run 
Squat Therapy
4 Dive Bombers
1:00m Plank 
Foam Roll

Skill
Backsquat 
70x5x2, 80x3x2, 85x1x2


10 Rds 
250/200m Row 
5 Power Snatch 95/65
5 Bar Facing Burpees 
rest 2 minutes between rds
*Goal is all out sprint everytime

August 25, 2017

Warmup
500m Row
Squat Therapy
4 Dive Bombers
10 Strict Pullups
Foam Roll

Skill

750 row into 
800m run 


WOD 
50 Back Squats, 135/95
20 Handstand push ups
30 Front Squats, 135/95
20 handstand push ups
10 Overhead squats, 135/95
10 handstand push up

August 23, 2017

Warmup
500m Row

Squat Therapy
Good Mornings
1:00m Plank
Foam Roll

Skill
4 Rds (20:00 min cap)
12  Bench Press 145/95
200 ft OH KB Walk 1.5/1
20 Hollow Rocks 
12 T2B

WOD
16 min AMRAP
10 Plate abmat situps 
16 Ground to overhead plate 45/25
200 ft farmers walk 
10 HR Pu...

August 22, 2017

Warmup
500m row 
Squat therapy
4 Dive Bombers
Skin the Cat 
Foam roll

WOD
A. (0:00-5:00)
Snatches 
You pick the weight - most amount of weight moved.... 
Weight x reps = your score for A. 

i.e

75x100 reps = 7500

135x60=8100

B. (10:00-15:00)
Max Calories on rower - Switching...

August 22, 2017

Warmup
500m Row
Good Mornings
Squat Therapy
1:00m Plank
Foam Roll

Skill
10-9-8-7-6-5-4-3-2-1
Strict Pullups
Ring Dips (box dips)
not for time 



WOD 
5 Rds
DT with a twist 
12 Deadlifts 155/105
36 Double Unders
9 Hang Cleans 
18 Abmat Situps
6 S2O
3 Muscle Ups (12 HR...

August 21, 2017

Warmup
500m row
Squat Therapy
4 Dive Bombers
1:00m Plank
Foam Roll

Skill
24 mins on Clock - Every 4 mins start a new round 
200/175m Row
15 KB Swings 1.5/1
10 Pullups 
5 Burpees

WOD - 12 mins 
Ascending ladder x 2

2,2,2...4,4,4...6,6,6...etc,
Wallballs
Box Jumps 
Push...

August 17, 2017

Warmup
400m Run
30 GHD Situps
1:00m Plank
4 Dive Bombers
 

WOD
A (0:00-–14:00)

 6RM Bench Press

B (15:00-24:00)

9 minute EMOM

B1 – 20 Hollow Rocks 

B2 – 12 Ring Dips 

B3 – Chin-Up x8 or Muscle-Up 4 

C. (30:00-37:00)
7 Rds of 
7 Power Snatch 95/65
7 T2B 


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