Monthly Archives: August 2016

30 Minute AMRAP

200m Back Pedal
15 Burpees Over the Bar
15 3″ Deficit Deadlifts (115/75)
15 Sit Ups
15 Box Jumps 30/24

* Complete (1) 250m Row anytime during each round.

Strength:
Back Squat + Strict Toes To Bar

EMOMx7 ROUNDS
10 Kettlebell Swings
Max Reps of Barbell Thrusters

Rest 60 seconds between sets.

Strength: 1 Rep Push Press

WOD: 4 Rounds
4 minute Rounds for Total Reps
400m Run
Rd 1-Power Snatches 115/75
Rd 2-Power Cleans
Rd 3-Hang Snatches
Rd 4-Hang Cleans

*Rest 1 minute after each round

WOD: 3 rounds
10 Sumo Deadlifts 135/95
5 Muscle Ups
10 Squat Cleans 135/95
10 Tire Flips
10 Push Jerks 135/95
15 Pistols

Strength: Overhead
Skill: Rope Climbs

WOD: 14 min AMRAP
10 Back Rack Lunges
10 Shoulder Press
10 Floor Wipers
10 Box Jump Overs

Skill: Double Unders
Strength: Good Mornings

WOD:
3 Rounds
400m Run
15 Med Ball Squat Cleans
12 Toes To Bar
9 Deadlifts 275/155

Strength: Row + Pause Back Squats

WOD: For Time
5-10-15-10-5
Hang Cleans 155/105
Handstand Push Ups

Strength: Push Press + Run

WOD: 14 Min Running Clock

0:00-5:00
5 Burpees
10 KB Snatch
15 Russian Twist

5:00-6:00
Rest

6:00-10:00
10 Burpees
15 KB Snatch
20 Russian Twist

10:00-11:00
Rest

11:00-14:00
15 Burpees
20 KB Snatch
25 Russian Twist

Strength: 1 Rep Power Clean

WOD: Running Jackie

1000m Run

50 Thrusters 75/55

30 Chest to Bar Pull ups

Strength: Snatch Balance

WOD: 15 Min AMRAP

10 Kettle Bell Swings

10 Ring Dips

*EMOM 6 Goblet Squats*