Month: August 2017

September 1, 2017

BUILD A. 15 min build to a moderate Power snatch BREATHE 5 rds 3 Power Snatch 115/75 5 HSPU 7 burpees 9 WB 11 RKBS AHAP -Rest 90 sec

August 31, 2017

BUILD A1. KB front rack step ups x12 ea A2. Ring push ups @21×1 xME 3 rounds of A BREATHE AMRAP 20 750m row 6 SA KB OHS R (20/16) :20 superman hold 6 SA KB OHS L :20 Top ring dip hold 8 alt split sq jumps

August 30, 2017

A. BUILD 20 min to find a 2RM Deadlift B. 1 min MX distance SA FC AHAP ea hand (rest :30 BTW attempts) BREATHE 3 RFT 30 DU 15 KB DL (32/24) 20 DU 10 KB Alt lunges 10 DU 5 MU

August 29, 2017

BUILD A. SA DB Push Press @21×1 4×8 ea B. 2 rds 10 ea 1/2 kneeling banded Paloff lift 12 DB Bent rows BREATHE CAP 18 For Time 50 cal row 20 Push Press (95/65) 20 Pull ups 25 Cal row 10 Push Jerks (135/95) 10 Pull ups 50 cal row

August 28, 2017

BUILD A. 10 min to build to a heavy Front Squat B. 3×5 Front Squats @65% of A Rest 3 min btw sets BREATHE 14 min running clock Min 0-8 complete 3 sets 400m run (rest as needed) Min 8-10 complete AMRAP Squat Cleans 155/105 Min 10-12 complete AMRAP burpees Min 12-14 complete AMRAP WB …

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August 27, 2017

TEAM WOD Partners alt rounds 12 RFT 12/9 cal row 10 KB DL 32/24 8 KB Reverse lunges (4 ea leg) 4 Ring dips *Rest 1 min after rd 12 1K row for time (split anyway) resting partner holds KB front rack hold

August 26, 2017

TEAM WOD AMRAP 24 12 Thrusters 95/65 12 burpees 400m run 12 OHS 12 T2B 400M run *Partners alt the run *Partner not running is resting

August 25, 2017

BUILD A1. DL 3×5 @60-70% of last weeks load A2. SL plate jumps x5 ea leg BREATHE 4 rds 200m run 12 AKBS (24/16) 10 SA KB OH Lunges R (24/16) 4 HSPU 10 SA KB OH Lunges L 2 Bar MU *Rest 1 min

August 24, 2017

BUILD A. 4 RNFT 5 reps CGBP 50M FC AHAP *Rest as needed BREATHE Every 4 min x5 Row 250m 10 HR push-ups into :20 high plank hold Row 9/7 Cal 5 Strict hanging leg raise into :10 L sit hang 5 BB OHS @32×1 *Increase Row pace ea set *Add 3/2 cal ea set

August 23, 2017

BUILD A. 8 min build to a heavy Hang Power Clean double B. BB RDL 2×12 @2111 BREATHE 3 RFT 400m run 5 HPC 155/105 10 burpee box overs 5 DL

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