August 17, 2018

Strength:

HANDSTAND WALK/RUNNING

WOD:

12MIN AMRAP
10 PULL UPS
15 BURPEES TO PLATE
20 OVERHEAD LUNGE RETURNS (45/35)
25 DU

August 16, 2018

Strength:

WORK TO HEAVY OHS

WOD:

5 ROUNDS:
5 SQUAT SNATCHES (RX 95/65, RX+ 155/105)
10 BOX JUMPS (24/20)
10 HSPU

August 15, 2018

Strength:

1RM POWER CLEAN

WOD:

BUY IN: 4 LAP PLATE PUSH

THEN..
800M RUN
30 PUSH PRESS (95/65)
400M RUN
30 FRONT SQUATS (95/65)

CASH OUT: 4 LAP PLATE PUSH

August 14, 2018

Strength:

5RM BACK SQUATS

WOD:

5 MIN AMRAP:
100M RUN
27 KBS
27 T2B
*Rest 3 mins

5 MIN AMRAP:
100M RUN
18 KBS
18 T2B
*Rest 3 mins

5 MIN AMRAP:
100M RUN
15 KBS
15 T2B

August 13, 2018

Strength:

1RM POWER SNATCH

WOD:

22 MIN AMRAP:
30 WB (30/20/14)
200M RUN
250M ROW/200M ROW or 250M SKI/200M SKI
5 POWER CLEANS (RX 115/75, RX+ 185/ 125)

August 10, 2018

Strength:

1RM FLOOR PRESS

WOD:

2 ROUNDS:
800M RUN
25 HSPU
25 KBS (1.5/1)
10 THRUSTERS (95/65)

August 9, 2018

Strength:

100 PUSH UPS FOR TIME

WOD:

150 AIR SQUATS
200M RUN
15 C2B
100 AIR SQUATS
300M RUN
25 C2B
50 AIR SQUATS
400M RUN
35 C2B

August 8, 2018

Strength:

2RM SUMO DEADLIFT

WOD:

5 ROUNDS
100M RUN
5 SQUAT CLEAN (RX (95/65, RX+ 155/105)
10 WB (20/14)
10 T2B
2 min rest between rounds

August 7, 2018

Strength:

1RM PUSH PRESS

WOD:

5 ROUNDS:
10 OHS (95/65)
30 DU/50 SINGLES
10 BURPEES 

August 6, 2018

Strength:

15 MINS TO FIND 1RM FONT SQUAT

WOD:

20 MIN AMRAP:
200M RUN
15 BOX JUMP OVERS (24/20)
10 Push Jerks (RX 135/95, RX+ 155/105)

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