Monthly Archives: August 2015

8/31/2015

Skill – kipping pullups  WOD 15 Minute AMRAP 40’ Handstand Walk – must go 20’ unbroken twice (subs – 40 Shoulder taps or 160′ Bear Crawl) 7 Muscle ups – (subs – bar MU (7) or pullups/ring rows (14)) **Score … Continue reading

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8/28/2015

Warm up10 minutes to work on HS walk progressions.  20 minute AMRAP 5 KB swings 55/35# 2 suicides 10 KB swings 55/35# 2 suicides 15 KB swings 55/35# 2 suicides 20 KB swings 55/35# 2 suicides **keep adding 5 KB … Continue reading

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8/27/2015

Warm upEvery 90 seconds for 15 minutes 1 snatch + 1 OHS Work up to a heavy set 3 minute AFAP 500/450 M Row ME snatches 95/65# Rest 3 minutes 3 minute AFAP 450/400 M Row ME snatches 135/95# Rest … Continue reading

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8/25/2015

Warm up – Quidditch 15 Minute AMRAP 15 SDHP 115/75# 15 Box Jumps 24/20″ 15 push-ups 

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8/24/2015

Warm up 4:00 ME burpees to a plate Then complete a 400 M run. You must be done with your run before the 4:00 is up for your score to count. If not your score a 0. For time 50 … Continue reading

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8/21/2015

     Tabata warmup x 4- ring dip hold at top, thumbs out – strict pull-ups – wall ball sit-ups 4 rounds for time 20 pull-ups  80′ KB Bear Crawls 55/35# 4 wall walks 10 ring dips

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8/20/2015

WARM UPRowling – 10 rounds lowest score possible 14 Minute AMRAP 10 Thrusters 95/65# 10 Bar Facing Burpees 2 foot take off

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