Friday August 3, 2018

Workout: 20 min AMRAP

2 mile run, switch every 400m

While one partner is working, the other is working on:

2 rope climb

4 wall walks

6 KB SDHP (53/72)

8 KB Swings

If you finish your 2 miles before the time cap, then both of share the work and continue AMRAP without the run.

Thursday August 2, 2018

Skill:

12 mins to Work up to a

high box jump OR

a far broad jump OR

a high jump from a kneel OR

any combo of the three

Workout: 16 min amrap

Option 1: Fitness

8 power snatches (115/75)

8 burpee bj over (24/20)

Option 2: Strong

5 squat snatches (155/105)

8 burpee bj over (24/20)

Wednesday August 1, 2018

Skill: 4×5 strict press

Wod: 21-15-9-15-21

Hspu

200m run (also start w/ the run)

Finisher:

bike 1.2 mile, row 750m, or run 800m

Tuesday July 31, 2018

Workout:

80 squats

50 dubs

15 burpees

60 squats

50 dubs

15 burpees

40 squats

50 dubs

15 burpees

20 squats

50 dubs

15 burpees

Post Wod

4 sets :30 glute bridge + 15 bridges

10 heavy Russian swings between sets

Monday July 30, 2018

Choose 1 of the pre-WOD skills:

Skill 1: Strength work

15 mins work up to a c&j max

Skill 2: 1 min on/1 min off Assault bike

Wod: death by clean and jerk (115/75)

start at 3 reps adding 1 every minute

(if you fail before 7 minutes in, rest 2:00 and run 1200m, if you fail after 7 mins in rest 2:00 and run 800m. This is recovery pace)