August 31, 2018

Warmup
500m Row 
Squat Therapy 
4 Dive Bombers
30 GHD Situps 

Skill
12 min Emom

Min 1 - 3 deadlifts 70%

Min 2 - 3 laps around the rig 

Min 3 - :50 sec plank 



WOD
12 Min AMRAP 
8 Push Press 95/ 65
20 Double Unders
10 Hang Cleans  
10 Pushups 
12 Push Press
20 D...

August 30, 2018

Warmup
500m Row 
Squat Therapy 
4 Dive Bombers
30 GHD Situps 
Foam Roll 

Skill
Not for time

15-12-9-6-3Bench press 155/105

Ring Dips

Hollow Rocks

Supermans

WOD

100 Sit-ups
75 Pull-ups
50 handstand push-ups (seated DB Press)
25 Box jumps 30″(24″)

August 29, 2018

Warmup
500m Row
Pushup Complex
Squat Therapy 
4 Dive Bombers

In teams of two, as many reps as possible in 40 minutes of:

70 Thrusters, 95#(65#)
70 Cals on Rower

60 Thrusters, 135#(95#)

60 Cals on Rower

50 Thrusters, 165#(115#)
50 Cals on Rower

40 Thrusters, 185#(125#)
40 C...

August 28, 2018

Warmup
4 Dive Bombers
Squat Therapy
Good Mornings
30 GHD SItups 

Skill 
(0:00-8:00)
Build to a single power  Clean 
with and 8 minute running clock

WOD

4 Rds 
15 Back Squats 135/95
15 Box Jump Overs
15 Cals on rower 
 

August 27, 2018

Wod
500m Row 
Pushup Complex
4 Dive Bombers
1:00m Plank 
Foam Roll 

Skill
Strict Press - 7 x 3 
 

WOD
5 Sets of 

3 Rds
5 C2B 
7 Wallballs
15 Double Unders 

*after three rds complete a 200m run 

1:00m rest after each set of 3 

August 23, 2018

Warmup

500m row 

Push-up complex 

4 dive bombers 

30 Russian twists 

Foam roll 

Skill

4 rds not for time 

5 bench press 205/105

10 dB row each arm 

10 single arm dB walking lunge each arm

20 hollow rocks 

Wod 

5 min amrap 

5 hang cleans 75/55

6 front squats 

6 push press 

5 no push-up...

August 22, 2018

Warmup

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

Skill
40 Strict Pullups 
30 Ring Dips 

WOD - 30 Min CAP 

10 rds
3 Deadlifts 225/135
6 T2B
9 Wallballs
12 Abmat Situps 
15 Air Squats
 

August 21, 2018

Warmup
400m Run 
Pushup Complex
1:00m Plank 
30 GHD Situps 

Skill

10 Min EMOM 
1 Squat Clean + Jerk - Build 
 


WOD
16 Min AMRAP
50 Double Unders

6 Burpees Facing KB (Jump Over each time)

7 KB SDHPU

8 HSPU

9 Goblet Squats 2/1.5

100m Run 

August 20, 2018

Warmup
500m Row
Good Mornings
Pushup Complex
4 Dive Bombers
Foam Roll 

Skill

2k Row - Time Trial 

WOD
50 Thrusters 75/55
40 K2E

30 Power Snatch 

20 OHS
10 Muscle Ups (20 Pullups/ 20 Pushups)

August 17, 2018

Warmup
400m Run 
Good Mornings 
4 Dive Bombers
1:00m Plank 
Foam Roll 

Skill 
Backsquats - 7x3

WOD - 16 Min CAP 
5 Rds
20 Wallballs 
15 Hang Cleans 155/105
 

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