Thursday, August 3rd, 2017

August 2, 2017

(Lift) 5-5-5
Shoulder Press

12 min AMRAP

6 Toes to bar
9 Burpee over the bar
12 Jerk (95/65)

Rx+ 115/75

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Wednesday, August 2nd, 2017

August 1, 2017

For Time:

100 Air Squats
800m Run
40 ft Handstand Walk
50 Air Squats
400m Run
20ft Handstand Walk
25 Air Squats
200m Run
10 ft Handstand Walk


S1 wall climber 4,2,1
S2 handstand hold, 1 second for every foot of the walk

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Tuesday, August 1st, 2017

July 31, 2017

(Lift) 5-5-5
Front squat

4x 2 min AMREP 2 min rest between round

Row 20/16 calories
15 KB SDLHP (70/53#)
Max Ring Muscle Ups in remaining time.

S1 C2B
S2 Pullups
S3 Ring Rows

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Monday, July 31st, 2017

July 30, 2017

Skill 10min

Nancy
5 Rounds For Time
Run 400m
15 Overhead squats 95/65

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Sunday, July 30th, 2017

July 29, 2017

For time:
KB swings 53/35
20-25-30-35-40
Burpees
30-25-20-15-10

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Saturday, July 29th, 2017

July 28, 2017

Partner WOD
2-person team
Both run

Run 200m relay for 800m
40 Power clean 135/95
40 Thrusters
Row 2000m
4x5 each (40) Deadlifts 225/150
40 Back squat 225/150

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Friday, July 28th, 2017

July 27, 2017

Skill 10min

AMRAP 15 min
5 KB snatch R
5 KB snatch L
30 D/U
10 Ring dips

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Thursday, July 27th, 2017

July 26, 2017

(Lift) Deload

Clean 5-5-5 (40%, 50%, 60%)

focus on turnover and pulling under and to the bar. Power clean is fine for non-weightlifters and non-competitors, otherwise arse-to-grass.


EMOM 10 min
each minute:
5 burpees, and
5 pull-ups

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Wednesday, July 26th, 2017

July 25, 2017

“Oceanside Row”
For time:
400m row
25 plate burpees 45/35
400m row
25 plate burpees 45/35
400m row
25 plate burpees 45/35
400m row
25 plate burpees 45/35

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Tuesday, July 25th, 2017

July 24, 2017

(Lift) Deload
Back Squat 5-5-5 (40%, 50%, 60%)

AMRAP 10min
200m Run
10 Box jumps 24/20
15 KB swing

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Monday, July 24th, 2017

July 23, 2017

Skill 10min

EMOM 12 min
Even: 10 Hand-release push ups
Odd: 3 Deadlift

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Sunday, July 23rd, 2017

July 22, 2017

3 rounds
15 KB swing 53/35
15 each arm KB clean & jerk (from the swing, not the ground)
15 KB goblet squats
30 KB Hand-to-hand swings
15 each arm KB snatch

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Saturday, July 22nd, 2017

July 21, 2017

Partner WOD
For time
Row 200 calories
60 Hang squat clean 135/95
200 Double-unders
60 Hang snatch
200 Box jumps 24/20
60 Push press
200 Wall ball 20/14

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Friday, July 21st, 2017

July 20, 2017

Skill 10min
10 Min EMOM
L-sit hold, 15 sec.
Rings, parallettes, box, floor

10-8-6-4-2
Pull ups
Deadlifts (185/125)
Lateral bar burpees

S1: Ring rows/Bar rows
RX+: Strict pull-ups, 225/155

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Thursday, July 20th, 2017

July 19, 2017

(Lift) Deload
3x8 back rack lunges

12 min AMRAP (Ladder)
Run 200m
1 Squat Clean Thrusters (135/95)
Run 200M
2 Squat Clean Thrusters (135/95)

(Add one SCT each round)

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Wednesday, July 19th, 2017

July 18, 2017

4 round tabata (8 Min)
(rotate through the movements)
Core

For Time: (25 min cap)
Row 60/50 calories
60 Burpee box jump overs
60 Wall balls
Row 40/35 calories
40 Burpee box jump overs
40 Wall balls
Row 20/16 Calories
20 Burpee Box Jump Overs

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Tuesday, July 18th, 2017

July 17, 2017

(Lift) Deload
Overhead Squat 3x10

AMRAP 10
10 Toes to bar
20 Overhead Squats (45/35)
30 Double Unders

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Monday, July 17th, 2017

July 16, 2017

Skill:

8 min EMOM
L1- 20 ft Handstand walk + 5 strict pullups
L2- 3 Wall walks + 3-5 strict pullups
L3- 20 second wall facing handstand hold + 5 ring rows

Metcon:
15 min AMRAP
500m Row
25 Situps
50 Deadlifts (135/95)

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Sunday, July 16th, 2017

July 15, 2017

For time:
100 Double Unders
50 Air Squats
25 Push Press, 95/65 lbs
-then-
2 rounds of:
60 Double Unders
30 Air Squats
15 Push Press, 95/65 lbs
-then-
3 rounds of:
40 Double Unders
20 Air Squats
10 Push Press, 95/65 lbs

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Saturday, July 15th, 2017

July 14, 2017

Partner WOD

24 min AMRAP
400m walking lunge buy in(split as needed)

-then-

20 back squats (135/95)
20 burpees
20 Cleans (135/95)
20 burpees
20 Thrusters (135/95)
200m run

One works, one rests, both run.

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