07-20-16: 3 EMOM

Fitness:

Skill:
Push Press
8 @ 45, 50, 55, 60, 65,70%

WOD:  
3MOM –  Every 3:00 Complete:
200m Run
KB Swings – American
Goblet Squats
*Every Round, The KB and Squats will Increase – KB by 5 reps, squats by 2 reps…5/2, 10/4, 15/6, 20/8, 25/10, etc…to failure to meet time cap of 3:00.

07-19-16: Today or Yesterday….

Fitness:

Skill:
Snatch
3 x 8 @65% Touch and Go
Rest 2 Minutes After Each Set

WOD:
Metcon – 20 Minute Time Cap
500m Row
50 Wallballs  20/14
400m Run
40 Medball Cleans
300m Row
30 HSPU / HRPU with 3 second hold at top
200m Run

****OR Make Up Yesterday if you Missed it and Have a Partner!

07-18-16: Patner WOD on a Monday!

Fitness:

WOD:
Black Hive 20 AMRAP – Team of 2
30 Power Cleans   155/105
30 TTB
200m Team Run
*Odd Minutes, Each Teammate Does 5 Reps Then Switch
*Even Minutes, Each Teammate Does 15 Reps Then Switch

07-15-16: Burpees or No Burpees??

Fitness:

Skill:
Back squats
8@45%
5@55, 65, 75, 85%

WOD:
18 AMRAP
20 Wallballs  20/14
40 Medball Sit Ups
200m Ball Carry*
20 Flutterkicks (2ct – Ball Pressed)

**7 Burpee Trade for Run with NO Ball Carry!

07-14-16: 2-4-6-8…Who do we appreciate?

Fitness:

Skill:
Run Repeats
3x400m Run, 1:00 Rest Between Each Run

WOD:
2-4-6-8-10
Push Jerk  155/95
Deadlifts
Bar Over Burpees
25 DU / 75 Singles

07-13-16: Wednesday is Wonderful

Fitness:

Skill:
Backsquats
8@45/50%
6@55/60%
4@65/70%
2@75/80%

WOD:
21-15
KB Swings – Heavy American   70/44
Pull Ups
400m Run (2 Runs)
-then-
12-6
Burpees
Goblet Squats
200m Run (2 Runs)

07-12-16: Alternation EMOMulation

Fitness:

Skill:
Push Press
8@45%
6@55%
4@65/70/75%
2@80/85%
*If you are Feeling Baller, go 95/101%

WOD:
4 Rounds Alternating EMOM
200/150m Row – STRONG
8/10/12/14 One Arm DB Snatch (Alternating Arms)     60/35
200m Run Immediately Following Snatch
Rest 1:00

07-11-16: The HBIC

Fitness:

WOD:
16 Minute AMRAP
47 Calorie Row – One Time Buy In
7 HSPU
11 Box Jumps
6 Hang Cleans  133/85
9 Front Squats

07-08-16: Good Morning, Cindy!

Fitness:

WOD:
20 Minute AMRAP
1000m Row
5 Rounds of Cindy*
400m Run
3 Rounds of Cindy*
200m Run
2 Rounds of Cindy*
Start Over  🙂

*Cindy:  5 Pull Ups, 10 Push Ups, 15 Air Squats

07-07-16: Two for Thursday

Fitness:

Skill:
Strict Press
5@45/55%
4@65/75%
3@80/85%

WOD:
I.  30-20-10
American Kettlebell Swings  53/35
Goblet Squats (1/2 as Many as Swings)
200m Run
Flutterkicks  (2ct)

Rest Exactly 2 minutes

II.  FAST!!!
10 Burpees
400m Sprint
10 Burpees