Monthly Archives: August 2017

9-1

-Buy in

5-1 bear complex
-W.O.D.(“Wittman”)

7 Rounds For Time

15 Kettlebell Swings (American) 53/35

15 Power Cleans (95/65 lbs)

15 Box Jumps (24/20 in)
-cash out

Work on a skill or strength ?

Roll/stretch

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8-31

-Buy in(3 rounds)

10m-bear crawl

10m-inch worm

10m-broad jump 
-W.O.D.(20 min. 45on/15off)

1st-plank

2nd-wall sit

3rd-100m run

4th-slam ball
-cash out

100m-farmers carry

Roll/stretch


8-30

-Buy in(2 rounds)

10-wall squats

20-jumping jacks
-Skill/strength( 10 min. E2mom)

5-back squats + 10-kettlebell bent over rows (5L+5R)
-W.O.D.(10 min. AMRAP)

10-Ring Dips

10-jump squats (95/65)

10-pull-ups(Rx+ 5- muscle ups)
-cash out

3-arm bars each side

Roll/stretch


8-29

-Buy in(3 rounds)

20-halos 10L+10R

20-around the worlds 10L+10R

10-air squats
-W.O.D.(20 min. AMRAP)

100-singles (jump rope)

600m-run

20m-lunges

600m-run
-cash out

200m-sled

Roll/stretch


8-28

-Buy in(3 rounds)

10-swings

10-goblet squats

10-pass through
-skill/strength(10 min. E2mom)

3-strict presses

6-hang power cleans

9-overhead squats
-W.O.D.(10-9-8-7-6-5-4-3-2-1)

Burpee

Wall ball (20/14)
-cash out

100m-farmers carry

Roll/stretch


8-25

-Buy in

5-1 bear complex
-W.O.D.( Tommy V)

21-thrusters 115/75

12-rope climbs

15-thrusters 115/75

9-rope climbs

9-thrusters 115/75

6-rope climbs

* Bring your long socks!!!!*

Scaled will be burpee pull-ups or burpee bar touches instead of rope climbs!
-cash out

Roll/stretch


8-24

-Buy in

10m-bear crawl

10m-inch worm

10m-lunge
-W.O.D (2 rounds)

(5 min.)

10 cal-Ski erg

Bike

Row

*rotate after every 10 calories on the erg*

(5 min.)

10-sit-ups

10-super mans

10-hollow rocks

(5 min.)

400m-run (rest the remainder of the 5 min.)
-cash out

1 min. -bar hang

Roll/stretch