22
Aug
Wednesday, August 17 2016
| A. Skill Work: HSW |
| B. 5 Rounds for time: |
| 50′ HSW (mod: 30′ or 5 wall walks) |
| 20 Pistols (weighted, athlete choice) |
| 10 T2B |
| 5 strict Ring Dips |
| C. Spend 5:00 mobilizing |
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22
Aug
Tuesday, August 16 2016
| A. Strict Pull-ups 5 – 5 – 5 – 5 – 5 (weight if possible) |
| B. 3 Rounds for time: |
| 10 Burpee BMU (sub GI Jane) |
| 15 Push Press (135/95) |
| 200 Meter Sprint |
| 1:00 Recovery Jog |
22
Aug
Monday, August 15 2016
| A. Back Squat: Work up to heavy set of 3 |
| B. For time: |
| 30 Back Squat (225/155, Rack, drop to ground for DL) |
| 15 Deadlift (can increase from BS weight) |
| 50 Push Up |
| 15 Deadlift |
| 30 Cal Row |
| 15 Deadlift |
| C. 50 4-count Flutterkicks – NFT |
13
Aug
Saturday, August 13 2016
| Partner WOD – One Work/One rest – 30:00 CAP |
| *complete in any order, can jump around movements |
| 150 AB Calories |
| 100 Wallballs |
| 75 Box Jumps |
| 50 HSPU |
| 25 Tire Flips (can flip together if necessary) |
| 10 Rope Climbs |
12
Aug
Friday, August 12 2016
| 0-10:00: 3 Rounds |
| 400 Meter Run |
| 15 OHS (95/65) |
| 10:00-20:00: 3 Rounds |
| 20 C2B Pull-ups |
| 20 Push-ups |
| 20:00-30:00: 3 Rounds |
| 20 Weighted Glute Bridges (95/65) |
| 20 GHD Sit-ups (25 Ab Mat) |
| *rest in any time remaining |
11
Aug
Thurs, August 11 2016
| A. 5 sets – High Hang PC + Hang PC + PC |
| B. 4 Rounds – 3:00 AMRAP / 1:00 Rest (change plates) |
| #1. 3 Power Clean (135/95) & 5 Bar Facing Burpees |
| #2. 3 Power Clean (155/105) & 5 Bar Facing Burpees |
| #3. 3 Power Clean (185/125) & 5 Bar Facing Burpees |
| #4. 3 Power Clean (205/135) & 5 Bar Facing Burpees |
| *athletes can modify by using one weight across |
| C. 25 Bar Roll-Outs – NFT |
10
Aug
Wed, August 10 2016
| A. 20 Rep Back Squat |
| B. 5 Rounds (25:00 Cap) |
| 20 Goblet Squats (hap) |
| 15 Kettlebell Swing (American) |
| 200 Meter Sprint |
| 2:00 REST |
| *GS&KBS unbroken, any drop immediate 4 TGU penalty |
| **WOD intended to be ALL OUT SPRINT |
9
Aug
Tuesday, August 9 2016
| A. Work up to heavy Dead Lift for day |
| B. 21:00 EMOM |
| #1 – 5 Muscle Ups |
| #2 – 5 Deadlift (Heavy) |
| #3 – 50 Double Unders (or :40 attempts/fast singles) |