Daily WODs

Friday, August 18, 2017

August 18, 2017

3 Rounds, 90 sec Each:
Ski
Burpee Pull Up
Sledge Hammer
Row
Rest


Thursday, August 17, 2017

August 17, 2017

6×3 Split Jerk

Rx+
No Racks, Power Clean Bar for Jerks

5 Rounds:
12 Push Ups
12ea One Arm DB Hang Squat Clean 45/30
200m Run

Rx+ .com 160709
For Time:
20 Lunges 185/115
20 Muscle Ups
200ft Handstand Walk
20 Power Clean 185/115
20 Box Jump 36/30″
20 Handstand Push Ups 6″ Deficit
20 Front Squat 185/115


Wednesday, August 16, 2017

August 16, 2017

AMRAP 20 Minutes:
400m Row
12ea KB Snatch 44/26
15 Sit Ups

Rx+
AMRAP 20 Minutes:
400m Row
12ea KB Snatch 53/35
12 Toes to Bar


Tuesday, August 15, 2017

August 15, 2017

5 Rounds:
8-12 Chin Ups
8-12 Dips

Rx+
For Time:
30 Muscle Ups
30 Handstand Push Ups

4 Rounds Each For Time:
15/12 Cal AirDyne (Rx+ 20/15)
80y Sled Push 115/60 Rx+(135/90)
20 Rope Slams
Rest as needed


Monday, August 14, 2017

August 14, 2017

Deadlift 5-5-3-3-2-2

AMRAP 12 Minutes:
2, 4, 6… Thruster 75/53
2, 4, 6… Burpee over Bar

Rx+
AMRAP 12 Minutes:
2, 4, 6… Hang Squat Snatch 115/78
2, 4, 6… Bar Facing Burpee


Saturday, August 12, 2017

August 12, 2017

Aquila Gone Bad

3 Rounds, 1 Min Each:
KB Sumo High Pull 70/53
Toes to Bar
Wall Ball 20/12
Burpee onto 45# Plate
Ski for Cal
Rest

Rx+ if PC > 205/115
Sub Power Clean 135/95 for SDHP


Friday, August 11, 2017

August 11, 2017

5×3 Pause Squat

10 Rounds For Time:
40y Sled Push 135/70
Rest while partner goes

Rest 5 Minutes

2k Partner Row
Switch every 200m


Thursday, August 10, 2017

August 10, 2017

GPP Lynne
5 Rounds:
Max Bench @ 65%
Max Pull Ups

Lynne
5 Rounds:
Max P. Bench @ 85%
Max W. Chin +30%BW

3 Rounds:
400m Run
21 KB Swings 53/35 (Rx+ 12 Power Clean 155/103)
12 Burpees


Wednesday, August 9, 2017

August 9, 2017

10 Minutes Handstand Progressions

Machines on Machines
4 Rounds:
1 Min AirDyne Cal
1 Min Row Cal
1 Min Ski Cal
3 Min Rest

Score Total Cal


Tuesday, August 8, 2017

August 8, 2017

5×3 Hang Squat Clean

4 Rounds:
16 Front Squat 75/53 (Rx+ FS 95/65)
12 Pull Ups (Rx+ C2B)
8 Box Jump Step Down 20″ (Rx+ 24″)

Rx++
4 Rounds:
12 Overhead Squat 95/65
8 Power Snatch 95/65
5/4 Muscle Ups