Sunday, August 2, 2015
Every 6 minutes for 24 minutes:
3 Strict muscle ups
60 Double unders
30 Overhead walking lunge steps (45#/25#)
Saturday, August 1, 2015
AMRAP in 31 minutes of:
8 Thrusters (155#/105#)
6 Rope climbs
11 Box jumps (30″/24″)
Wednesday, July 29, 2015
Strength
Press
Conditioning
For time:
50 Push ups
Rest 1 minute
-THEN-
3 Rounds of:
3 Deadlift (115#/80#)
6 Hang power snatch (115#/80#)
9 Overhead squats (115#/80#)
Rest 1 minute
-THEN-
Run 400m
Rest 1 minute
-THEN-
3 Rounds of:
3 Deadlift (115#/80#)
6 Hang power snatch (115#/80#)
9 Overhead squats (115#/80#)
Rest 1 minute
-THEN-
50 Push ups
Tuesday, July 28, 2015
Strength
Squat
Conditioning
4 Rounds of:
Run 200m
6 Single (70#/55#) KB front rack step ups (30″/24″)
12 Toes to bar
Rest 1 minute
Sunday, July 26, 2015
Partner WOD
For time:
50 Unbroken double unders with a hollow hold
50 KB swings (70#/55#) with a (185#/135#) front rack hold
500m Row with a (315#/225#) deadlift hold
Saturday, July 25, 2015
Conditioning
AMRAP in 20 minutes of:
Run 200m
Scale 8′ obstacle
16 Burpees
4 Muscle ups
♦ compare to 06/10/14 ♦
