Month: August 2015

Peg board and muscle up skill work EMOM 12 mins Minute 1: 1 Rope climb Minute 2: 4 Thrusters 115/85 Rx For time: 2K Row Time cap 15 mins

EMOM 10 Mins 3 Hang power cleans For time: Time cap 13 mins 400 meter run with 45/25 lb plate Then 150 overhead walking lunges with 45/25 lb plate

3 Overhead barbell carries with partner across gym floor Strict press 3-3-3-3-3 AMRAP 15 Minutes 5 Strict Press 95/65 lb *No rack* 10 Box Jump 24/20″ 15 Calorie row (RX PLUS 15 Cals Assault Bike)

Tabata kipping swings on the bar Squat clean 1-1-1-1-1 AMRAP-Total reps “Tabata Something Else“ Tabata Pull-Ups Tabata Push-Ups Tabata Sit-ups Tabata Air-Squats

EMOM: 6 mins Handstand push up Back Squat 5-5-5-5-5 starting at 65% 1rm WOD: Tabata: Deadlifts Rx: 225/155 Tabata: Wall ball shots Rx: 20/14 lbs *Score is your combined reps for both Tabatas

Tabata: Medicine ball clean Rx: 20/14, Rx + 30/20 lbs Power Clean 2-2-2-2-2 For time: 13 Rope climbs Time Cap: 11 mins

EMOM 10 mins: Minute 1: Accumulate 30 seconds of either free standing or wall hand stand hold Minute 2: Accumulate 30 seconds of L-sit hold Push Press 5-5-5-5-5 start at 65% 1rm Three rounds for time: 800 Meter run 20 Overhead Squats 75/55 RX

EMOM 10 Mins max unbroken sets: Minute 1: 5-10 Toes to bar Minute 2: Ring dips EMOM 10 Mins: 1 Snatch with a pause at mid shin at 65-70% of your 1RM snatch AMRAP in 10 Minutes 6 Front rack walking lunge steps 115/75 lb 12 Front squats 115/75 lb 24 Jumping pull ups

Tabata: Sumo deadlift high pulls with a kettle bell Rx: 24/16 kg, Rx+: 32/24 kg EMOM 9 Minutes: Deadift Minutes 1-3: 4 reps @ 65% of 1 rep max Minutes 4-6: 2 reps @ 70% of 1 rep max Minutes 7-9: 1 rep @ 75% of 1 rep max For Time: Annie 50-40-30-20-10 Double unders…

EMOM 12 mins 1 Clean pull plus 1 squat clean at 60-65% of 1rm squat clean For time: 20 Power cleans Rx: 135/95 20 Chest to bar pull ups 15 Power cleans 20 Wall balls Rx 20/14, Rx PLUS: 30/20 10 Power cleans 20 Toes to bar *10 minute cap