Monday, July 31st, 2017

 

A) Warm Up

200m Run
:30 Samson
20 Pass Throughs
10 Scorpions

B) Strength/Skill

3 Sets, not for time but no more than 15 mins

15 Strict Abmat Sit-ups (arms crossed)
20 Banded Good Mornings or with Empty Bar
25 2 Count Flutter Kicks

C) WOD

4 Min Amrap:
Run 400m
21 Thrusters 95/65
* Max burpees with remaining time

Rest 4:00

4 Min Amrap:
Run 400m
15 Thrusters 115/75
* Max burpees with remaining time

Rest 4:00

4 Min Amrap:
Run 400m
9 Thrusters 135/85
* Max burpees with remaining time

*Score = total amount of burpees

Saturday, July 28th, 2017

 

A) Warm Up

400m Run
10 Good Mornings
:30 Samson
20 Pass Throughs

B) Strength/Skill

Pick Teams and Warm Up Movements

C) WOD

Teams of 3, 3 RFT:

Line Sprints (Cones @ 10m/15m/20m/25m/30m) Relay
60 OHS 95/65 (1 Person Working at a Time)
30 Sit-ups In-Unison Arms Interlaced
15 HSPU (1 Person Working, 1 Person in Hold Plank on Elbows, 1 Person Resting)

Thursday, July 27th, 2017

 

A) Warm Up

250m Row
:30 Samson
15 Pass Throughs

B) Strength/Skill

6 x 1 Snatch
75%/80%/85%/90%/80%/85%

Then

3 x 1
Snatch Pulls @ 100%

C) WOD

For Time:

25 Walking Lunges
20 C2B Pull-Ups
25 Box Jumps 24/20
20 Cal Row
25 Ring Dips
20 Knees-to-Elbows
25 Kb Swings 45/35
20 Abmat Sit-Ups
25 Wallballs 20/14
20 Burpees

Tuesday, July 25th, 2017

Beach Wod!!

 

A) Warm Up

250m Row
10 Scorpions
15 Good Mornings
10 Iron Cross

B) Strength/Skill

5 x 1
Clean and Jerk @ 75%

Then

3 x 2
Tempo Clean Pulls @ 85%

C) WOD

3 RFT:

15 Power Cleans 115/75
45 Double Unders
15 Shoulder to Overhead 115/75
45 Double Unders

Monday, July 24th, 2017

Flying into Monday!

 

A) Warm Up

200m Run
:30 Samson
20 Pass Throughs
10 Scorpions

B) Strength/Skill

Front Squats
3 Reps @70%, 3 Reps @75%, 2 @ 80%, 1 @85%

 

C) WOD

20 Min Amrap:

Partner A: Run 400m
Partner B: Rounds of Cindy
(Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Squats)
The runner initiates the switch; partner picks up Cindy round where last partner left off.
Score is number of total Cindy rounds multiplied by number of 400m runs.

Individual Version

20 Min Amrap:

Run 400m
(3 Rounds of Cindy 5 Pull-ups, 10 Push-ups, 15 Squats)

Saturday, July 22nd, 2017

It’s the weekend!!!!!!!!!!!!

A) Warm Up

400m Run
10 Good Mornings
:30 Samson
20 Pass Throughs

B) Strength/Skill

Pick Teams and Warm Up Movements

C) WOD

Teams of 3:

1200m Run
100 Box Jump Overs 24/20
100 Power Snatch 75/55
100 Toes-to-Bar
100 Power Snatch 75/55
100 Box Jump Overs 24/20
1200m Run

Break up the movements however you want

 

 

 

Friday, July 21st, 2017

 

A) Warm Up

400m Run
20 Pass Throughs
10 Scorpions
10 Iron Cross

B) Strength/Skill

12 Min EMOM:

Min 1: 5 Strict HSPU
Min 2: 30 Dubs
Min 3: 8 Weighted V-Ups 45/25

C) WOD

“Nasty Girls”

3 RFT:

50 Air Squats
7 Ring Mups
10 Hang Power Cleans 135/95