8/24/18: Friday
GHD Sit-ups
Advanced: 60 GHD sit-ups for time
Skill: 5×10 GHD sit-ups for completion
15 Minute AMRAP
5 Power Cleans (205/135)
10 Toes to bar
12 Box Jump Overs (24/20)
8/23/18: Thursday
Snatches and Bar Muscle-ups
For time
12-9-6
Snatch (135/95)
Bar Muscle-up
Snatches and Chest to Bar Pull-ups
For time
21-15-9
Snatch (85/55)
Chest to Bar Pull-ups
8/22/18: Wednesday
Shoulder Press 5-3-1 Shoulder Press for load: #1: 5 reps @ 75% #2: 3 reps @ 85% #3: 1 rep @ 95% Bench Press 5-3-1 Bench Press for load: #1: 5 reps @ 75% #2: 3 reps @ 85% #3: 1 rep @ 95% Floor Press 5×10 Floor Press for load: #1: 10 reps #2:…
8/21/18: Tuesday
Box Squat 7×5
Box Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
#6: 5 reps
#7: 5 reps
Single Leg Hip Thrust
In between sets of Box Squats
7×20 (10 per leg)
For time
10-9-8-7-6-5-4-3-2-1
Front Squats
25 Double-unders after each round
*12 minute cap*
8/20/18: Monday: Bring a Friend Day!!
Partner WOD
24 Minute AMRAP
Partner 1: 400m Run
Partner 2: AMRAP
0:00-8:00 = 10 Wall-balls + 6 Burpees
8:00-16:00 = 10 Thrusters (75/55) + 10 Ring Rows
16:00-24:00 = 10 Push Press (75/55) + 10 Ball Slams
*Count runs as a round*
