WOD

Wed. 8/17/16

4 Rounds

5 HSPU – Sub 2:1 DB Strict Press
10 Box Jump Overs 24/20
15 KBS  32/24
20 Cal. Row

Tue. 8/16/16

2 Rounds

Perimeter Run
50 Deadlifts  165/123
Pat. Run
25 Bar Facing Burpees
Tri. Turn
15 DU – Sub 3:1 Singles

Mon. 8/14/16

3 Rounds
10 Hang Squat Cleans @ 135/103
15 Pull Ups
20 Lateral BB Jumps
Tri. Run

Wed. 8/10/16

Wed. 8/10/16

BI: 5 BF Burpees + Pat Run

21-18-15-12-9
WBS 20/14
SDHP 95/73
Cal. Row
Tri Turn
DU sub 3:1+5burpees
Singles

Mon. 8/&/16

 

On Tap for Mon

FS
DL
STO
DU

Fri. 8/5/16

Ring rows 4×10

2-4-6-8-10-8-6-4-2
Snatch Grip DL
Hang Power Snatch
BR Thruster
10 DU – sub 30singles

Rx 115/88

Th. 8/4/16

BI
25 DU sub50sing+5Brp
25 WBS 20/14

5 Rounds 155/118
2 Clusters
4 BF Burpees
6 Hang Clean & Jerk
8 T2B

BO
25 WBS
25 DU

Wed. 8/3/16

Push Press. Build to heavy 3

20min. Emom.
1st min 10 KBS 32/24
2nd min 10 Burpees
3rd min 10 SDHP 115/88
4th min Tri Turn. Out 2 in 1

Tues. 8/2/16

 

Metcon –
10min EMOM
Odd – 10 Cal. Row
Even – 3 Deadlifts + 50 Single Jump Ropes *No Skipping!!

*Up North stairs, Down South stairs

Mon. 8/1/16

Cindy Dances with DT

3 Rounds of Cindy
1 Round of DT
Tri. Run
2 Rounds of Cindy
1 Round of DT
Tri. Run
1 Round of Cindy
1 Round of DT

Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

DT  155/118
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Friday 7/28

5 Rounds

5 WBS @ 20/14
10 OHS @ 85/63
20 Dubs – 2:1 Singles + 5 Burpees
30 Mtn. Climbers – Total

Th. 7/28

Buy In – 10 Bar Facing Burpees

4 Rounds
Patriot Run
5 Front Squats @ 135/103
8 Hang Clean & Jerks “….”
10 Cal. Row

Wed. 7/27/16

Christmas in July
1 SDHP @ 85/63
2 Thrusters @ “”
3 Push Press @ “”
4 Power Cleans @ “”
5 Power Snatches @ “”
6 KBS @ 24/16
7 Pull Ups
8 K2E
9 Box Jumps @ 24/20
10 Dubs – 2:1 Singles + 5 Burpees
11 Burpees
12 OH Walking Lunges @ 85/63

if the wt is too heavy for oh lunges do back rack

 

Tues. 7/26

10min Stretching/Mobility

Deadlift – Build To Heavy 1

Warm Up – 3-4 Sets, 8, 5, 3, 2 reps

Work Sets – 3+ Sets, 1 rep to Max

**Rest As Needed Between All Sets,

rest up to 1min for Warm Up Sets

Rest 2+ Min. For Work Sets

Time Permitting/Optional
1mile Run OR 2k Row

Mon. 7/25/16

For Time

5 Rounds
Tri. Run
30 WBS @ 20/14

Page 2 of 109«12345»102030...Last »