Tuesday, August 30th, 2016 – Workout of the Day

3 Rounds for Time
15 Wall Ball 20/14
10 Burpees
5 Pullups

Rest 2 Minutes

2 Rounds for Time
20 Wall Ball 20/14
15 Burpees
10 Pullups

Rest 2 Minutes

1 Round For Time
45 Wall Ball 20/14
30 Burpees
15 Pullups

P: 16/12, Banded Strict Pullups (Thin or Medium Band)
F: Choice, Ring Rows, Wod 1: 12/9/6, Wod 2: 15/10/5, Wod 3: 30/20/10

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Monday, August 29th, 2016 – Workout of the Day

Strength: Deadlift

5 x 5 As Heavy as Possible

Fitness: Stay light and practice perfect form

WOD

Open 13.2
10 Minute AMRAP
5 Shoulder to Overhead 115/75
10 Deadlift 115/75
15 Box Jumps 24/20

P: 95/65
F: Choice

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Saturday, August 27th, 2016 – Workout of the Day

Partner Workout

Skill: Stone to Shoulder

WOD

2 Rounds
800m Run Together
80 Wall Ball 20/14
40 Stone to Shoulder

P: 16/12

F: 600m Run, 60 Wall Ball, 30 Stone2Shoulder

*Run together, split the other work however you’d like

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Friday, August 26th, 2016 – Workout of the Day

Strength: Power Snatch

Every 90s for 10 Rounds
2 Power Snatch
*Practice connecting reps with perfect form.

WOD
8 Minute AMRAP
3 Power Snatch, 3 Toes to Bar
6 Power Snatch, 6 Toes to Bar
9 Power Snatch, 9 Toes to Bar
12, 12, 15, 15 …. and so on

RX: 115/75
P: 95/65, Knees Up
F: Choice Weight, V-Ups

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Thursday, August 25th, 2016 – Workout of the Day


TABATA THURSDAY

We will have 4 different Tabata workouts today. We will perform 8 Rounds of 20 Seconds Max Effort work and 10 Seconds rest for each movements, and then rest 3 minutes between movements. Your score for each workout is the total reps, so keep a running count as you go!

Tabata Thruster
RX: 45/35, F: 35/15
* Must rest at bottom of front squat during rest period

Tabata Burpees 

Tabata Back Squats
RX: 135/95, P: 95/65, F: Choice
* Must rest at bottom of back squat during rest period

Tabata Side Planks, Alternating Sides 


 

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Wednesday, August 24th, 2016 – Workout of the Day

Skill: Handstand Walks

RX: 250 ft for time or 5 attempts at a Max Effort walk

Everyone else will work on drills to practice handstand walking.

WOD

10 Minute AMRAP
15 Kettlebell Swings 53/35
10 Pullups
50 Double Unders

P: 35/25, 5 Pullups, 25 DUs
F: Choice, Ring Rows, 100 Singles

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Tuesday, August 23rd, 2016 – Workout of the Day

Skill: Pistols

WOD

2012 Regional Event #2

Row 2000m
50 Alternating Pistols
30 Hang Cleans 225/135

P: 30 Pistols or 50 Scaled Pistols, 165/115
F: Row 1400m, 100 Air Squats, 30 Hang Cleans Choice

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