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6
Sep

Tuesday, September 6 2016

A. Banded Goblet Squats 12 – 10 – 8 – 6 – 4
B. For time:
50 – 40 – 30 – 20 – 10 WallBall (20/14)
*in between each round (4x)
10 Strict Ring Dip
10 Ring Row
20 Meter Bear Crawl
2
Sep

Friday, Sept 2 2016

A.  8:00 OTM  1 Clean Pull +1 Power Clean
B.  For time
5 Rounds of:
21 WallBalls (20/14)
14 Burpees
7 Power Cleans (M:185/155/135/115/95,W:125/105/95/75/65)
C.  Easy 3:00 Row + 200 Meter Walk + mobilization on own
1
Sep

Thurs, September 1 2016

A.  5 Rounds:  1 Press + 2 P. Press + 3 Push Jerk
B.  3 Attempts at max set of Strict Pull Ups
C.  12:00 Increasing Ladder
1 STOH (M:135/115/95,W:95/75/55)
1 Pull Up
1 Box Jump (30/24)
D.  Shoulder Band Stretch
31
Aug

Wed, August 31 2016

A.  OHS Practice/Technique
B.  10:00 AMRAP
10/8 Cal Row
10 Front Rack Lunge Steps (athlete choice)
10 OHS (athlete choice)
2:00 REST
C.  6:00 AMRAP (not for score)
10 Hollow Rock + 10 Superman + 1:00 Plank
1:00 REST
D.  3:00 to establish max a HS Walk (mod HS Hold)
30
Aug

Tuesday, August 30 2016

A.  Warm Up Deadlift to WOD Weight
B.  5 Rounds of 3:00 WORK/3:00 REST
200 Meter Sprint
5 Deadlifts (HAP)
15 Push-ups
*Max T2B in time remaining (score total across 5 sets)
29
Aug

Monday, August 29 2016

24:00 EMOM
#1 – 5 Thrusters + 20 DU (M:185/155/135/115,W:125/105/95/65)
#2 – 25 Meter Sled Push (Heavy Weight) *
#3 – 20 KB Swings (HAP – Unbroken)
#4 – 5-7 SHSPU + 10-15 Ab Mat Sit-up
* 3 from the high side/3 from the low side, work with partner
26
Aug

Saturday, August 27 2016

A. For time
800 Meter Run
50 Deadlift (185/155)
600 Meter Run
50 Push-up
400 Meter Run
50 T2B on the Ground
200 Meter Run
B. NFT – 3-4 lengths of Turf of Seal Walks