Monthly Archives: August 2016

9-1

-Buy in(3 rounds)

100m-run

10-kang squats

10-pass throughs
-W.O.D.(2 rounds)

50-Russian twists 25/15

400m-run

50-weighted sit ups 25/15

200m-run

50-supermans 

100m-run
-cash out

3-30 sec. Sprints of your choice

Roll/stretch


8-31

-Buy in(3 rounds)

20-halos (10L+10R)

20-around the worlds(10L+10R)

5-pry squats
-skill/strength(8 min. E2mom)

6-weighted step ups 20in box
-W.O.D.(12 min. Amrap)

12-wall balls 20/14

12-T2B

*at some point row 500m*
-cash out

Roll/stretch


8-30

-Buy in(2 rounds)

5-wall squats

10-up downs

20-bar touches
-W.O.D.(3 rounds)

1 min.- plank

No rest go right into the 3 min. W.O.D

3min. 

20-single leg deadlifts (10L+10R)

20-double unders or 60 single unders

Then in the time remaining do as many burpees as possible!
-cash out 

100m-farmers carry

Roll/stretch


8-29

-Buy in(3 rounds)

10-swings

5-goblet squats

10- pass throughs
-Skill/strength(8 min. E2mom))

5-front squats
-W.O.D.(15 min. Amrap)

10- pull-ups

15-Thrusters 95/65

400m-run 
-cash out

1 min. -bar hang

Roll/strerch


8-26

-Buy in

5-1 bear complex
-W.O.D. (5 min. Total weight moved) you choose your weight!!! A clean and jerk counts as one rep. Reps times weight to find total load.

Squat clean & jerk
-cash

Work on a skill of your choice

Roll/stretch


8-25

-Buy in(2 rounds)

10m-bear crawl

10m-inch worm

10m-broad jump
-W.O.D.

5 min.-sled relay(down and back then switch)

5 min.-100m ski erg and battle rope(switch every 100m)

5 min.-10m runs
-cash out

3-arm bars each side

Roll/stretch


8-24

-Buy in(2 rounds)

10-kang squats

10-strict presses with the bar

10-up downs
-skill/strength (10 min. 45 on/ 15 off)

1st-Handstand hold

2nd-3-hang power cleans
-W.O.D.

2 min.-As many wall balls as possible 

*Rest 2 min.* then

4-rounds

10-STO 115/75

20-box jumps
-cash out

100m-farmers carry

Roll/stretch