August 31, 2017

Skill: For Time: Run 1 mile

Conditioning: "Tabata Something Else"

Tabata Pull ups

Tabata Push ups

Tabata Sit ups

Tabata Squats

August 30, 2017

Strength: 5x1 Clean Pull + Hang Clean + Clean + Jerk 

Conditioning: 30-20-10 reps, for time of:

Hang Clean & Jerk (115/75) 

Row Calories (females row 21-15-9 cal)

August 29, 2017

Conditioning: 5 rounds for time of: (30 min time cap)

400 m Run

30 Box Jumps (24/20) 

30 Wall Balls (20/14)

Accessory (post WOD): Bench Press 12-12-12

Bent Over Barbell Row 12-12-12

August 28, 2017

Strength: Back Squat 20 Reps (10lb more than last week)

Conditioning: 12 min AMRAP

6 Cleans (135/95)

12 Bar over Burpees

24 Double Unders

August 25, 2017

Strength: Dumbbell Incline Bench Press 12-12-12, using heaviest weight per set

Single Arm DB Bent Over Row 12-12-12, using heaviest weight per set

*Superset

Conditioning: 4 rounds for time of:

21 AbMat Sit-ups

3 Rope Climbs

1 Deadlift (315/225)

Post WOD: 3 Sets: 1 min wor...

August 24, 2017

Conditioning: Each for distance:

2 Rounds 

Row 2 min

Rest 2 min

Row :90 sec

Rest :90 sec

Row 1 min

Rest 1 min

Row :30 sec

Rest 5 min between rounds

Accessory (post WOD): 

2 x 160 ft KB Front Rack Carry (53's/35's)

3 x 20 Hip Extension

August 23, 2017

Strength: 10 min EMOM
 Snatch Pull + Snatch @ 80%

Conditioning: For time:

25 Hang Power Snatches (135/95) 

25 Toes-to-bars

25 Hang Power Cleans (135/95) 

25 Toes-to-bars

August 22, 2017

Conditioning: "Nate"

Complete as many rounds as possible in 20min.

2 Muscle ups

4 Handstand Push Ups

8 Kettlebell Swings (2/1.5)

Post Wod:

800m Jog
3x 30 sec. Hollow Hold

August 21, 2017

Strength: Back Squat 1 x 20 (55-60% of 1 RM)

Conditioning: For time:
10-1 
Box Jumps (24/20)
DB Push Press (45/25)

Accessory Work: Superset-

Bench Press 12-12-12, using heaviest weight per set

Bent Over Barbell Row 12-12-12, using heaviest weight per set

August 18, 2017

Strength: Clean and Jerk 
1-1-1-1-1

Conditioning: For time 
21 Strict Press (95/65) 
Run 400 m
15 Push Press (135/95)
Run 400 m
9 Jerks (155/135)
Run 400 m

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