31
08
2017

Friday: September 01, 2017

WOD: 30 Wall Balls 20/14# 5 Hang Cleans 185/125 2 Rope Climbs 30 Double Unders 4 Hang Cleans 185/125# 2 Rope Climbs 30 Wall Balls 20/14# 3 Hang Cleans 185/125# 2 Rope Climbs 30 Double Unders 2 Hang Cleans 185/125# 2 Rope Climbs 30 Wall Balls 20/14# 1 Hang Clean 185/125# 2 Rope Climbs 30 Double Under...

30
08
2017

Thursday: August 31, 2017

Strength: Ab Wheel Roll Outs with Barbell 3×10 Do them on your toes if you can Plank Hold 5 Sets :30 on/:30 off WOD: For Time In a Team of 3 150 Cal Row 150 Back Squats 155/105# 75 Cal Row 75 Back Squats 155/105# *Split the work however

29
08
2017

Wednesday: August 30, 2017

Strength: Glute Kick Backs 5 Sets Each Leg/ :30 each leg WOD: 10min AMRAP Strict Handstand Push Ups Round 1 = 1 Rep Round 2 = 1 Rep, break, then 2 Reps Round 3 = 1 Rep, break, then 2 Reps, break, then 3 Reps *Each Set Unbroken Scoring – Example, if an athlete score is 8, then that means they g...

28
08
2017

Tuesday: August 29, 2017

WOD: For Time 100m Run 40 Wall Balls 20/14# 200m Run 30 Box Jumps 30/24″ 300m Run 20 Deadlifts 315/205# 400m Run 10 Muscle Ups

27
08
2017

Monday: August 28, 2017

Strength: Sumo Deadlift 3RM WOD: 15min EMOM 5 Sumo Deadlift high Pull 95/65# Max Reps Bars Facing Burpees in remainder of each min **Score is total reps of burpees