8/21/15

Strength

Snatch Max
6am class: EMOTM for 12 minutes: Odds 5 Snatch @ 70%, Evens 20yd Sled Sprint (90)(45)
WOD

2 x 2 minutes at each station. Rest 2 minutes between:
KB Swings (55)(35)
Row Calorie

Aug 19/15

Strength

Floor Press Max
6am class: EMOTM for 12 minutes: Odds 5 Floor Press @ 75%, Evens 10 KB Swings
WOD

AMRAP – 4 x 3 minutes work/1 minute rest of:
5 Box Jumps (32)(26)
15 Hang Power Cleans (115)(73)
45 Lateral Bar Hops

Aug 12 2015

Aug 12/15
Strength: Deadlift Max
WOD: 5 x 30 seconds of work & 15 seconds of rest of:
Farmer carries (70+/45+)
Then, immediately reset the clock for the class and sprint 400 m
Do all 5 sets at one movement
There is no extra rest between movements
Immediately following the 5th set of the second movement, sprint 400 m.
Score each movement and the run are scored individually

Aug 11 2015

Gymnastics:“Handstand Push-ups Ladder”
With a running clock for 8 minutes, do:
1 strict HSPU the first minute
2 strict HSPU’s the second minute
3 strict HSPU the third minute
Continue the pattern for 8 minutes
If you can’t finish a minute, continue to do as many as your last SUCCESSFUL minute
Scale to handstand kick-ups
WOD:27-21-15-9 reps for time of:
Push-ups
Box jumps (24/18)
Pull-ups

Aug 10 2015

Strength:  Clean & Jerk Max
6am class: Clean & Jerk – EMOTM for 12 minutes: Odds 3 Clean & Jerk @ 70%, Evens 30 second plank
WOD:   3 rounds for time:
8 clean & jerk @ 60% of the max you hit
12 ring dips