Strength
Push Press
WOD
4x150m Sprints
Then
3 Rounds
10 Hang Clean & Jerks (115/75)
10 Front Squats
Monthly Archives: August 2015
8-31-15
Strength
Back Squats
5 minute AMRAP
10 Sit Ups
15 Deadlifts (185/135)
10 Pull ups
Rest 2 Minutes
5 minute AMRAP With a Partner
10 AB Mat Sit Ups
15 Deadlifts (185/135)
10 Pull ups
8-29-15
Follow the Learder Partner WOD
4 Rounds
200m Run Together
10 Kettle Bell Swings (55/35)
10 Stationary Lunges w/Kettle Bell (55/35)
10 Burpees
200m Run Together
10 Front Squats (95/65)
10 Clean and Jerks (95/65)
10 Box Jumps (24/20)
8-28-15
WOD
3 Rounds
50 Double Unders
2 Rope Climb
25 Shoulder Press (45/35)
2 Wall Climbs
8-27-15
Strength/Skill:
Snatch Complex
Timed Sprints
WOD
7 Snatches (95/65)
7 Overhead Squats (95/65)
7 Box Jumps (24/20)
8-26-15
Strength
Push Jerk
WOD
3 Rounds
1 minute each
Overhead walking Lunges
Wall Balls (20/14)
Kettlebell swings (55/35)
Rest
*Each exercise is scored by lowest number of reps out of the 3 rounds.*
8-25-15
Strength:
Defict Deadlifts
WOD:
8:00 AMRAP
500m row
then
2 Deadlifts (135/95)
2 Burpees
2 Power Cleans (135/95)
8-24-15
WOD:
1 mile walk or day 2 recovery for Gauntlet Conquers
or
4 rounds for time:
100m plate pinching walk (25/10)
10 Ring Push Ups
10 Thrusters (115/85)
Strength
Pause Back Squats
8-21-15
For Time:
40-30-20-10
Russian Kettlebell swings
20-15-10-5
Handstand Push-ups
Strength
Front Squat
8-20-15
For Time:
400m run (w/wall ball 20/14)
15 wall balls (20/14)
300m run (w/wall ball)
15 wall balls
200m run (w/wall ball)
15 wall balls
100m run (w/wall ball)
15 wall balls
Skill:
Deck of cards for total class reps
