Swings, box jump overs and ring dips
Thursday, August 18, 2016

WARM UP

3x

Runway inchworms

5 KB SDHP’S

5 BW Jumping squats to 6″ target

 

WOD

For time

21-18-15-12-9-6-3

KBS RX-28/20kg   ADV-32/24kg

Box jump overs RX-30/24″   ADV-34/30″

Ring dips

20 Minute cap

 

STRENGTH & SKILLS

@ 25 Minutes

EMOM x 7

6 Dead ball squats + 4 Dead ball over the shoulder.

Note: After the last squat the first over the shoulder must start from the ground.

Snatches, wall balls and pull-ups
Wednesday, August 17, 2016

WARM UP

3x

Runway tiger crawls

3 EB Power snatch

3 EB Squat snatch

 

WOD

Isabel

30 Snatches fort time 135/95lb (61/43kg)

Then

4x

25 Wall balls 20/14lb

20 Pullups   ADV-CTB

15/12 Cal (Airdyne, Rower, Ski erg) or 200m Run

30 minute cap

Score= Isabel time and overall time.

Thrusters, burpees and runs
Tuesday, August 16, 2016

WARM UP

3x

10 Cal

3 EB Clusters

5 HRPU’S

 

WOD

For time

200m Run

Then

3x

25 Thrusters RX-95/65lb (43/29kg)   ADV-115/75lb (52/34kg)

25 Lateral bar burpees

Then

200m Run

18 Minute cap

 

STRENGTH & SKILLS

@ 23 Minutes

Odd/Even x 10 minutes

– Ball slams

– PVC Hurdles 20″

Power cleans and double unders
Monday, August 15, 2016

WARM UP

3x

Runway lunges

3 Hi hang power cleans

3 Hi hang squat cleans

 

WOD

15-12-9-6-3

Power cleans RX-175/110lb (80/50kg)   ADV-205/135lb (93/61kg)

75-60-45-30-15

Double unders

17 Minute cap

 

STRENGTH & SKILLS

@ 22 Minutes

15 Minutes to work up to a heavy complex of

1 Power clean + 3 Front squats + 1 Jerk

Back squats, swings and prowlers
Saturday, August 13, 2016

WARM UP

3x

10 Cal

5 EB Dead lifts

5 EB Back squats

 

WOD

Partner wod

4x

50 Back squats 95/65lb (43/29kg) or 115/75lb (52/34kg)

75 KBS 24/16kg or 32/24kg

100m Prowler (Prowler + 50/30kg)

30 Minute cap.

Push press, hang power cleans and box step ups
Friday, August 12, 2016

WARM UP

3x

100m Run

5 EB Hang muscle cleans

3 EB Strict press

 

WOD

For time

2x

75 Push press RX-85/55lb (38.6/25kg)   ADV-105/70lb (47.7/32kg)

75 Hang power cleans

At the beginning of the wod and at every 2 minutes complete 12 box step ups @ 20″

16 Minute cap

 

STRENGTH & SKILLS

@ 20 minutes

12 Minutes skill work (Handstand pushups)

@ 32 Minutes

EMOM x 8 Minutes

Handstand pushups (Make them challenging).

Push ups, Sumo deadlift high pulls, and Overhead squats
Thursday, August 11, 2016

WARM UP

3x

Runway lunges

6 DB Snatch (3 each arm)

6 DB OHS (3 each arm)

 

WOD

For time

50/30 Push ups (3 Minute cut off)

Then

25-15-5

KB SDHP 32/24kg

OHS RX-135/85lb (61/38.6kg)   ADV-155/105lb (70/47.7kg)

Then

50/30 Push ups

17 Minute cap.

 

STRENGTH & SKILLS

5×5

Front squats

Record heaviest.