Wednesday, August 23, 2017

Thursday 8/24/17

Warm up
250 m row then 2 rounds of 
bear crawl
10 med ball cleans 
10 KB deadlifts 
10 Russian KB swings 
20 mountain climbers

Strength
Teams of 2 in 2 min intervals 
Complete as many sled pushes down and back switching off with partner for 10 min resting for 2 min

WOD
12 min AMRAP
  1 tire flip (AHAP)
   2 stone to shoulders (AHAP)
  3  lengths of rig farmers carries (AHAP)

200m run

Tuesday, August 22, 2017

Wednesday 8/23/17

Warm up
2 rounds of 
cherry pickers, grapevine
 high knees, butt kickers
 toy soldiers, 5 squat to stand
10 good mornings, 10 air squats

Strength
Cleans
6 sets to build to a heavy complex 
3 deadlift + 2 hang cleans + 1 squat clean

WOD
5 Rounds for Time
    10 cleans (95/65)
    100m Sprint

Monday, August 21, 2017

Tuesday 8/22/17

Warm up
300m run/row 
5 min AMRAP of: 
4 push ups 
6 cossack squats 
4 snatch grip push press 
3 mat walks 
4 kip swings

Strength
Snatch 5x5 
Touch and go at 50-55%

WOD
AMRAP 4 min
12-9-6
KBS (55/35)
C2B
*Remaining time TGU 
Rest 4 min
AMRAP 4min
12-9-6
KBS
TTB
*Remaining time TGU
Rest 4 min
AMRAP 4 min
12-9-6
KBS
HSPU
*Remaining time TGU


Sunday, August 20, 2017

Monday 8/21/17

Warm up
10 jumping jacks
10 seal jacks
10 air squats
4 inchworms
10 sit ups
20 mountain climbers

Strength
EMOM x 16 min
min 1- 6 push ups
min 2- 200m row
min 3- 6 burpees
min 4- 200m row

WOD
10 min AMRAP
   5 DB thrusters (50/35)
  10 DB lunges
  15 shoot throughs

Friday, August 18, 2017

Saturday 8/19/17

TEAM WOD

With partner
400m medball carry
then 
20 rounds 
5 push ups
10 medball cleans
15 DUs/ 30 singles
200m medball carry

Thursday, August 17, 2017

Friday 8/18/17

Warm up
Pizza Delivery

Strength
10 mins of Mobility

WOD
    50 air squats
 10 burpees
40 sit ups
  10 burpees
 30 lunges
  10 burpees
   20 pull ups
    10 burpees
         10m bear crawl (length of the rig)
  10 burpees
    20 pull ups
    10 burpees
  30 lunges
    10 burpees
   40 sit ups
     10 burpees
        50 air squats

Wednesday, August 16, 2017

Thursday 8/17/17

Warm up
300m run then 
2 rounds of 
20 sec handstand hold
 pendulum walk
 10 banded good mornings
 5 push ups
 arm circles, ankle rolls

Strength
Jerk from the rack 
1x5 @ 45%, 1x5 @ 50%, 
1x5 @ 55%, 1x5 @ 60%, 1x5 @ 65%

WOD
"Roaming Diane"
21-15-9
Deadlifts (225/155)
Handstand walks 

Cash Out
800m Run or 1000m Row