Saturday 9/1/18

TEAM WOD
With a partner
6 min AMRAP
300m Run then max push ups while partner holds a plank (switch as often as needed)
2 min Rest
6 min AMRAP
300m Run then max KBS while partner does a wall sit
2 min Rest
6 min AMRAP
300m run then max Russian twists (medball) while partner does a dead hang from the bar

Friday 8/31/18

WOD
"Fight Gone Bad"
3 Rounds
1 min each station
Wallballs (20/14)
SDLHP (75/55)
Box Jumps (20)
Push Press (75/55)
cal Row
Rest

Thursday 8/30/18

WOD
3 rounds not for time
5 strict HSPU
5 strict pull ups
10 ring push ups
10 bent over barbell rows

then 50 cals Bike

3 rounds not for time

5 strict HSPU

5 strict pull ups

10 ring push ups

10 bent over barbell rows

Wednesday 8/29/18

WOD
"Power Hour"
For Time
50 Clean and Jerks (135/95)
on the min starting at 0:00 - 5 TTB

Stamina
Partner tosh sprints
3 Rounds
200m Run
400m Run
600m Run
One person runs at a time

Tuesday 8/28/18

Strength
12 mins of Goat Work
Muscle Ups, pull ups, rope climbs, DU's

WOD
"Heart Break Kid"
3 rounds for time
10 Front squats (185/135)
20 C2B
50 DU's (100 singles)

Monday 8/27/18

Strength
Every 90 secs x 12 mins
1 hang snatch + 1 snatch
Increasing weight each round

WOD
"John Deere"
21-15-9
Cal Row
burpees
then 200m Farmer Carry
21-15-9
Cal Row
burpees
then 200m Farmer Carry

Saturday 8/25/18

TEAM WOD
"High Five" with a partner
Buy in: 400m sled push
5 rounds of
8 Power cleans each (105/75)
8 S20H each (105/75)
10 partner push ups
Cash out: 1000m Row