08-24-16: 20 AMRAP

Fitness:

Skill:
Weighted Lunge Steps
Quick 10:00 to work to Heavy 4 Steps Each Leg
4-6 Sets

WOD:
20 Minute AMRAP
40 DU / 100 Singles
400m Run
20 Russian KB Swings   70/53/44
200m Run
10 Calorie Row
10 Jumping Lunges (2 Ct)

08-23-16: Pit Stop Clean Ladder

Fitness:

Skill:
:30 EMOM of Cleans (Ladder) with Your Very Own Pit Crew
Loading Your Plates!  Vrooom Vroom!

WOD:
Buy In:  30/20 Cal Row
5 Rounds of “Cindy”
   5 Pull Ups
  10 Push Ups
  15 Air Squats
Cash Out:  20 Burpees + 400m Run

08-22-16: STO and Sit Ups

Fitness:

Skill:
Back Squats
8@45/55%
4@65/75%
3@80/85%

WOD:
5-10-15-10-5
STO   155/95
10-20-30-20-10
MedBall Abmat Situps  20/14

08-19-16: Heavy or Light?

Fitness:

Skill:
Med Ball Cleans

WOD:
#1 – HEAVY
9-7-5-3-1
Squat Cleans   185/105
Bar Over Burpees
Ring Muscle Ups/Bar Muscle Ups/200m Run
OR
#2 – LIGHT
15-12-9-6-3
Power Cleans   95/65
Bar Over Burpees
100m Sprint

08-18-16: But did you die?

Fitness:

WOD:
6:00 EMOM x 4 Rounds
5:00 to complete:
20/15 Cal Row
20 Wall Balls  20/14 to 10′
400m Run
Complete as many HRPU or HSPU in any time you have left in the 5:00.
Rest 1:00, Repeat x 3

08-17-16: Thruster/Push Press/Ab Blast

Fitness:

Skill:
1 Rep Max Thruster
And/Or
1 Rep Max Push Press

WOD:
40-30-20-10
Abmats / GHD if you Spicy
DU / 3x Singles
200m Run

08-16-16: Pull, Swing, Jump & Dogs

Fitness:

Skill:
Hang Snatch
15 Minutes to Work to Heavy 3 Reps

WOD:
15 Min Amrap
7 CTB Pull Ups
9 KB – HEAVY Russian
7 Burpee Box Jump / 10 Burpee Step Ups

08-15-16: Clean it up….

Fitness:

Skill:
Back squats
8@45%
5@55/65/75%
3@80/85%

WOD:
Buy In:  500m Row + 400m Run
21-15-9
Power Cleans  135/85
35 DU / 75 Singles
Cash Out:  400m Run

08-12-16: Bench Day

Fitness:

WOD:
20 AMRAP NRFTBGF
6 Bench Press   185/95
10 Calorie Row
6 Shoulder to Overhead  135/85

08-11-16: 20 AMRAP

Fitness:

Skill:
Partner Glute Ham Raise

WOD:
20 AMRAP
6 One Arm DB Snatch – Right Arm   75/40
3 Front Squats
30 Abmat Situps / 15 GHD
100m Run
30 Abmat Situps / 15 GHD
3 Front Squats
6 One Arm DB Snatch – Left Arm
100m Run