Tuesday, August 9, 2022
For time:
100′ Yoke carry (475#/335#)
20 Pull ups
100′ Yoke carry (475#/335#)
15 Chest to bar pull ups
100′ Yoke carry (475#/335#)
10 Bar muscle ups
Sunday, August 7, 2022
For time:
10 KB swings (53#/35#), 1 Burpee
10 KB swings (53#/35#), 2 Burpees
10 KB swings (53#/35#), 3 Burpees
10 KB swings (53#/35#), 4 Burpees
10 KB swings (53#/35#), 5 Burpees
10 KB swings (53#/35#), 6 Burpees
10 KB swings (53#/35#), 7 Burpees
10 KB swings (53#/35#), 8 Burpees
10 KB swings (53#/35#), 9 Burpees
10 KB swings (53#/35#), 10 Burpees
Saturday, August 6, 2022
AMRAP 31 minutes:
• 8 Thrusters (155/105#)
• 6 Rope Climbs (15 ft. ascent)
• 11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Thursday, August 4, 2022
AMRAP in 3 minutes of:
15 Curls
15 Bent over rows
15 Front squats
15 Shoulder press
15 Overhead squats
-THEN-
1 Minute max calorie bike
Repeat for 4 cycles with 4 minutes rest in between each.
Tuesday, August 2, 2022
Skill / Strength
Overhead squat
Conditioning
As many reps as possible with a partner in 10 minutes:
(Both partners working at the same time)
Partner A: Max Calorie Row
Partner B: Alternating Dumbbell Snatches (Rep Scheme: 20, 40, 60, 80… ETC)
(50#/35#)
Split Reps as desired, but EACH PARTNER MUST DO AT LEAST ONE REP PER SET
Sunday, July 31, 2022
5 Rounds for time of:
25 Plate ground to overhead (45#/35#)
50′ Plate push (45#/35#)
50′ Overhead walking lunge (45#/35#)