Friday, Sept. 1st, 2017

 

 

A) Warm Up

200m Run
10 Good Mornings
10 Scorpions

B) Strength/Skill

5 x 5
Behind the Neck Push Press

Then

3 x 5
Pause Front Squats @ 70%

C) WOD

5 RFT:

10 Ring Dips
5 Barbell Complex 115/75

Complex = Power Clean, Front Squat,
Shoulder to Overhead, Back Squat, Shoulder to Overhead

Thursday, Aug. 31st, 2017

 

A) Warm Up

250m Row
:30 Samson
15 Pass Throughs

 

B) Strength/Skill

6 x 1
Cl Lift Off + Cl Pull + Abv Knee Pwr Cl +
Pwr Cl + 2 Front Squats @ 65%

C) WOD

For Reps:

4:00 Row Cals
3:00 Burpees
2:00 Box Jump Overs 24/20
1:00 Toes to Bar
Running clock, no transition time

Score= Total Cals + Total Reps

Wednesday, Aug. 30th, 2017

 

A) Warm Up

200m Run
10 Air Squats
20 Pass Throughs
:30 Samson

 

B) Strength/Skill

Take 15-20 Mins to
Work Up to a 10 Rep Max Back Squat

 

C) WOD

For Time

1200m Run
21 Kb Swings 45/35
21 Goblet Squats
800m Run
15 Kb Swings
15 Goblet Squats
400m Run
9 Kb Swings
9 Goblet Squats

Tuesday, Aug. 29th, 2017

 

A) Warm Up

250m Row
10 Scorpions
15 Good Mornings
10 Iron Cross

B) Strength/Skill

6 x 1
Sn Lift Off + Sn Pull + Abv Knee Pwr Sn +
Pwr Sn + 2 Ovh Squats @ 65%

C) WOD

For Time

25-20-15-10-5
Hang Power Clean 95/65
50-40-30-20-10
Abmat Sit-ups
100-80-60-40-20
Double Unders

Saturday, Aug. 26th, 2017

 

A) Warm Up

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

 

B) Strength/Skill

Warm Up and Pick Teams

 

C) WOD

Teams of 3 complete AMRAP 20 of the following triplet:

10 Squat Cleans 115/75
20 Abmat Situps
30 Deadlifts 185/135

Athlete 1 and 2 start on the triplet (one athlete working at a time).
Athlete 3 starts on a rower and completes 500m Row before switching with a teammate.
One teammate must always be rowing, and you must switch every 500m.
Score is total rounds + reps of the triplet.

Friday, Aug. 25th, 2017

 

A) Warm Up

200m Run
10 Good Mornings
10 Scorpions

 

B) Strength/Skill

Toes to Bar Progressions

 

C) WOD

For Time:

30 Toes to Bar
400 Meter Run
15 Power Snatches (95/65)
800 Meter Run
15 Power Snatches (95/65)
400 Meter Run
30 Toes to Bar

Wednesday, Aug. 23rd, 2017

A) Warm Up

200m Run
10 Air Squats
20 Pass Throughs
:30 Samson

B) Strength/Skill

5 x 2
Cleans @ 75%

Then

3 x 2
Clean Pulls @ 85%

C) WOD

Ascending Ladder for 20 Minutes:

1 Power Clean, 1 Ring Muscle-Ups
2 Power Clean, 2 Ring Muscle-Ups
3 Power Clean, 3 Ring Muscle-Ups

Rx Weight: 155/115
Scaled for Mups: 1 Pullup + 1 Ring Dip