8.18

A)20 min clock

Emom 10 minutes

1 power snatch

Emom 10 minutes

1 squat snatch

B) every 4 minutes for 20 minutes

20 alt db snatches-you choose weight.                                           (take 1 min or less)

200 m run.                                              (Take 1 minute or less)

Bike or row the remainder of each 4 minute interval at a recovery pace. You’ll find that if your recovery pace is actually a working pace you will not keep db snatch…

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Tuesday August 18,2015

Skill: 3 sets
20 weighted Abmat Situps
20 weighted Hip Extensions(or weighted glute bridge ups)
Rest 1-2 minutes between sets.

Partner WOD
16 min AMRAP
Alternating
500m Row
Max back squats 135/95

One partner rows. Other partner does 1 set of Max effort back squats at 135/95.
Score is total reps of squats plus 10 additional reps for every 500 m increment on the rower.

Friday August 14,2015

Skill:Pull-ups review. Technique for kipping/butterfly

WOD:

3 min AMRAP

5 Ring push-ups

5 strict pull-ups

Rest 2 min

3 min AMRAP

5 push-ups

5 pull-ups

Rest 2 minutes

3 min AMRAP

5 handstand push-ups

5 chest to bar pull-ups 

Rest 2 minutes 

3 min AMRAP

5 handstand push-ups 

5 toes to bar 

8.17

Do class before or after… No matter 

3 min AMRAP 

HSW 30′

3 mu

Rest 3 min

3 min AMRAP

HSW 30′

3 bar mu

Rest 3 min

HSW 30′

3 legless rope climbs

B) 500 double unders for time

5 burpees every :90 including the start

8.13

A) 8 sets

3 sumo deadlift+3 conventional 

Reset after every pull.

B) nose to wall hold 1 min x 3

Rest as needed between sets

C) 15 min AMRAP

10 hip ext

10 db squat snatch 50ish/35ish

30 double unders