31.8.16

Strength/Skill    Snatch Balance + Hang Snatch + Overhead Squat
Red Option – 70% x 4 sets
Black Option – Same
WOD   For time:
15 Snatches
15 Shoulder to Overhead
Row 300m
Use 70% of your Snatch max for load

30.8.16

Strength/Skill

Spend 15 minutes working on Ring Muscle-Up progressions
WOD

“Nicole”
AMRAP in 20 minutes:
Run 400m
Max Pullups
every time you come off the bar constitutes another 400m Run. Score is total pullups

Strength

5 sets:
7 Kneeling DB Shoulder Press
15 Straight Arm Pull Downs
Conditioning

3 rounds:
Run 400m
25 Ring Rows
25 Abmat Situps

29.8.16

Strength/Skill

Deadlift
Red Option – 78% x 3 x 10 sets
Black Option – 78% x 2 x 10 sets
WOD

AMRAP in 8 minutes:
8 KB Cleans (4 each arm)
8 KB Reverse Lunges (4 each leg)
16 Pushups
Rx: 55/35
R+: 62+/45+

25.8.16

Strength/Skill

Sled Push
5 x 20 yards @ bodyweight
WOD

AMRAP in 20 minutes:
800m Sandbag Carry
in time remaining complete as many rounds as possible of:
8 Shoulder to Overhead (115)(73)
10 Toes to Bar
12 Row Calories
R+: 155/103

24.8.16

Strength/Skill  Back Squat
Red Option – 78% x 3 x 10 sets
Black Option – 78% x 2 x 10 sets
WOD   AMRAP in 12 minutes:
10 Wall Balls
20 Double-Unders
15 Wall Balls
30 Double-Unders
20 Wall Balls
40 Double-Unders
25 Wall Balls
50 Double-Unders
…continue sequence for a total rep score

23.8.16

Strength/Skill  Spend 10 minutes working on Handstand Pushups
WOD Rx
For time:
60 KB Swings (70)(45)
Run 1000m
30 Chest to Bar Pullups
R+
For time:
60 KB Swings (70)(45)
Run 1000m
10 Ring Muscle-Ups

22.8.16

Strength/Skill

Snatch Balance + Overhead Squat (go off of your squat snatch)
Red Option – 65% x 2 + 2 x 5 sets
Black Option – 65% x 1 + 1 x 5 sets
WOD

“Jeremy”
21-15-9 reps for time:
Overhead Squat (95)(63)
Burpees

16.8.16

Strength/Skill

AMRAP in 8 minutes not for score. Take breaks between sets as needed:
3 Strict Pullups
3 Strict Bar Dips
Use weight if desired
WOD

Rx
AMRAP in 12 minutes:
5 Handstand Pushups head to floor
10 Toes to Bar
40yd Farmers Carry Outside (70)(55)
R+
AMRAP in 12 minutes:
10 Handstand Pushups head to floor
15 Toes to Bar
40yd Farmers Carry Outside (70)(55)