8.9.17

With a Running Clock
Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
1 minute Rest between each Tabata

Tabata (20 secs on and 10 secs off, for 8 intervals) of each movement – for a total of 40 intervals. Each Tabata isfollowed by 1 minute of rest.

Score for each movement is the lowest number of reps (or calories on the rower) performed in any of the eight intervals. Total score is sum of the lowest score for each movement.

Accessory
10 minutes
Heavy Sled Pull 135/95

8.7.17

17 minute AMRAP

150m run
2 Turkish Get ups, alternating arms 53/35
2 Goblet Squats 53/35
150m run
2 Turkish Get ups
4 Goblet Squats
150m run
2 Turkish Get ups
6 Goblet Squats
150m run
2 Turkish Get ups
8 Goblet Squats
Etc..
Goblet Squats increase by 2 each round

Accessory
5 rounds
10 hollow rocks
10 v ups
10 tuck ups
10 second hollow hold
-1 minute rest-

8.3.17

Snatch Skill

EMOM for 4 minutes

6 Snatch Deadlift

-rest 1 minute-

EMOM for 4 minutes

5 High Hang Power Snatch

-rest 1 minute-

EMOM for 4 minutes

4 Snatch Balances

*Keep the load light*

WOD
Rowing
10x
100m row

The goal is to try to get the screen to stop exactly on the 100m mark. Your score is the total number of meters below/above 100m after 10 rounds.

*For every meter below/above 100m do burpees over row*

Example.
Screen stops at 96m, 4 is the score and amount of burpees that are to be done.

8.1.17

Anniversary WOD

8 minute AMRAP
1 Squat Snatch 135/95
20 Double Unders 3:1
16 Push Ups

-3 minute rest-

8 minute AMRAP
1 Squat Clean and Jerk 185/130
20 Double Unders 3:1
16 Sit Ups

Accessory

400m light sled pull 45/35
200m medium sled pull 95/65
150m heavy sled pull 135/95