29.7.16

Strength/SkillFloor Press
Red Option: 1 rep max
Black Option: 85% x 1 x 5 sets
WOD“Eruption”
50 Shoulder to Overhead for time (135)(93)
Every time you bring the bar down past the shoulders, Run 400m

26.7.16

Strength/Skill EMOTM for 6 minutes:
5 Box Jump Overs (24)(18)
WOD
Tabata Row
Rest 1 minute
Tabata Squats
Rest 1 minute
Tabata Pullups
Rest 1 minute
Tabata Pushups
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

25.7.16

Strength/Skill Overhead Squat
Red Option – 1 rep max
Black Option – 85% x 1 x 5 sets
WOD Rx
For time:
60 Double-Unders
30 Hang Squat Snatch (95)(63) – Scale load as needed
60 Double-Unders
R+
For time:
60 Double-Unders
30 Hang Squat Snatch (115)(73) – Scale load as needed
60 Double-Unders

19.7.16

Strength/Skill Every 2 minutes for 12 minutes perform:
30 Double-Unders
2 Rope Climbs
Scale both movements as needed
WOD AMRAP in 20 minutes:
Minute 20 to minute 10:
Run 1200m
Max Ring Dips
Minute 10 to 0:
Run 1200m
Max Pullups
R+: Perform Max Muscle-Ups after both 1200m runs

15.7.16

Strength/Skill

Back Squat
Red Option: 1 rep max
Black Option: 85% x 1 x 5 sets
WOD

AMRAP in 10 minutes:
3 Hang Power Cleans
3 Burpees over bar
6 Hang Power Cleans
6 Burpees over bar
9 Hang Power Cleans
9 Burpees over bar
12 Hang Power Cleans
12 Burpees over bar
…continue sequence
Rx: 115/73
R+: 155/103