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8/31/2015

Strength:

5X10 Dead Lift

 

WOD:

“Isabell” (10 min cap)

30 squat snatches, yes squat snatches,  for time

Rx (135/95) (115/75)

 

rest 3 min

 

EMOM X 7

5 strict pull ups (scale to kipping or regular pull ups)

5 dips (RX+ perform MU and do dips)

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8/30/2015

Strength:

5X5 Press

 

WOD:

14 min AMRAP

15 wallballs (20/14/14) (10’/9’/9’)

10 T2B (Knee to chest)

5 Shoulder to overhead (135/95)(115/75)(95/65)

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8/28/2015

Strength:

5 X 8 FSQ

 

WOD:

Tabata :20 work/:10 rest

30 intervals

 

SDHP (115/75)

Russian twists (35/25)

BSQ

KB snatch

rest

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8/27/2015

Strength:

5 X 2 Push Press

 

WOD:

5 Bar Muscle-ups (scale 1 pull up/1 dip= 1 bar MU)

50 Double Unders

4 Bar Muscle-ups

40 Double Unders

3 Bar Muscle-ups

30 Double Unders

2 Bar Muscle-ups

20 Double Unders

1 Bar Muscle-up

10 Double Unders

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8/26/2015

Strength:

5 X 12 BSQ

 

WOD:

 

EMOM X 10

10 KB swings (Russian) HAP

5 ring dips

3 min rest

 

EMOM X 10

10 Wall balls HAP

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8/25/2015

Strength:

5 X 3 PJ

 

WOD:

15 min to complete 5 attempts of squat cleans

  • record heaviest lift.

 

then:

Immediately after 15 min, class will go to butcher push and perform a

Butcher High Push max distance. Each person goes 3X (180/120)

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8/24/2015

Strength:

5 X 10 Bench Press

 

WOD:

OTM until complete
On the minute, perform 5 burpees and a max set of ground to overhead (115/75). Keeping this pace till you complete 100 total ground to overhead.

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8/23/2015

Strength:

5 X 5 OHS

 

WOD:

“Hope”

Three rounds of:

  • Burpees
  • 75 pound Power snatch
  • Box jump, 24″ box
  • 75 pound Thruster
  • Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

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8/21/2015

WOD:

7 RFT (20 min cap)

200 m run

5 HPSN (RX+ 155/105) (RX 135/95) (115/75)

OHS

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8/20/2015

Running Clock – Partner WOD

Each partner alternates

 

AMRAP – 7 min

2 rope climbs (Rx+ 1 normal/1 legless)

Scale – rope ascents

 

rest 3 min

 

AMRAP – 8 min

3 PSN (135/95)

scale: 60% of snatch

rest 4 min

 

AMRAP – 9 min

10 ball slams

5 hollow rocks

 

rest 5 min

 

AMRAP 4 min

5 PJ – same weight

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