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8-26-16

Technique
Wallballs
2X10-15 (20/14)
2X10-15 (25/20)
1X max effort (14/10)
The goal here should be to make
sure you are squatting to depth, if
you need to use a light ball to
get to depth do it.
Your score is the number on the max effort set.

Wod
15 min AMRAP
100ft sled pull (25/35) add a plate each round
10 One-arm KB snatch (53/35)
20 sit-up

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8-25-16

Strength
Bench Press
3X12 @ 70%

Wod
20 Burpee box over (20in box)
9 Deadlift (245/170)
9 Chest to Bar pull-up
6 Deadlift
6 Chest to Bar
3 Deadlift
3 Chest to Bar
20 Burpee box over

CC: Deadlift 315/220, Bar Muscle-up

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8-24-16

Wod
12min AMRAP
150m run
5 Overhead Squats (105/75)
10 Kettle Bell Swings (53/35)

Post Wod
Mobility
Roll hips and shoulders with lacrosse ball
then stretch with bands

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8-23-16

Speed
6X
200m run
1 min rest between efforts

your time is the fastest plus
the slowest round

Wod
10 down to 2 by 2
Power Clean (165/115)
Handstand push-up

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8-22-16

Strength
Snatch
4X2 3 stop pull @110-115% of 1rm snatch
3X3 power snatch @75%

Wod
2X
30 cal row
30 thrusters (75/55)
30 toe to bar

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8-19-16

Strength
Bench press
2X8 @70%
4X2 @90%
1X25 @50%

Wod
7min AMRAP
800m run
Wallballs
2min rest
5min AMRAP
400m run
KBS(53/35)
2min rest
3min AMRAP
200m run
Toe 2 bar

your score is total number of reps
Scaling: I want everyone to have 2-3 minutes
in the gym on each amrap to do work, so if you can’t
run an 800 in 4 min take a stop watch and turn around
after 2 min of running. Same thing on the 400 and
200.

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8-18-16

Wod
4X
15ft. handstand walk(15sec. hold)
30 sit-up
15ft. handstand walk/hold
30 double unders(3:1 singles)

Post wod
5X
5-10 ring row. On the last rep hold at the top for 20 sec.
10 straight leg deadlift(deficit if you can)


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