8.10.18

Warm Up;

4 rounds

Run 400m

1 set of push up 21’s slow tempo (7 bottom half push-ups,  7 top half push-ups, 7 full push-ups)

1 set of inverted row 21s slow tempo(7 bottom half, 7 top half, 7 full)

Mobilize

A. 3 sets of 5 Single arm D-Ball Ovhd Squats

B. For Time*

50 Cal bike

10 burpee box jump overs 24/20

40 Cal bike

20 burpee box jump overs 24/20

30 cal bike

30 burpee box jump overs 24/20

20 cal bike

40 burpee box jump overs 24/20

10 cal bike

50 burpee box jump overs 24/20

*Every 2 minutes including the start 3 touch and go power clean and jerks 205/125

C. Class Workout

D. …

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Friday August 10, 2018

Skill
Alternating KB press. Hold two KB
in the front rack and alternate back and forth pressing each
one at a time.

Do 4 working sets of 12-16 reps
total(6-8 per side each set)

WOD:
15 min AMRAP
30 alt. pistols(scale to 20/20 Bulgarian split squats)
20 pushups
10 Pull-ups

Thursday August 9, 2018

Skill: 3 power snatch+3 overhead squats

New set every 2:00. Build to your heaviest over 15 min.

PARTNER HERO WOD: Scotty
AMRAP in 22 minutes
5 Deadlifts (315/205 lb)
18 Wall Ball Shots (20/14 lb)
17 Bar Over Burpees
Ideally one athlete would sprint an entire round and then rest while the other athlete does the same

8.8.18

Warm up: 4 min moderate Assault + 8x:10 spring/:50 chill

During sprint try to get rpm to 100/80

A. 3 front squats + 1 split jerk emom x 10 min

Start at 185/125 

B. 

25 box jump overs 30/24

75 ghd su

25 box jump overs 30/24

C. 3 rounds

Run 400 m or Row 500 m

Rest :30

Run 200 m or Row 250 m

Rest :30

Run 400 m or Row 500 m

Rest 3 min

*Pacing on the 400/200/400 each round should be about the same and should get faster each round.

D. Make up missed work.

Wednesday August 8, 2018

Skill: Ring Dip or build the ring dip
4×1 min max reps or 20 Ring dips
Rest 2-3 minutes.

Ring dips can easily be subbed for bar or box dips. They can also be banded for assistance or, when done right; assisted by the legs of the working athlete

WOD
Run 1200 m, bike 1.5 miles legs only or row 1500 m
45 Box Jump Overs 24/20
45 Hang Power Cleans 115/75
Run 1200 m, bike 1.5 miles legs only or row 1500 m