August 31, 2017

RXD

30/20 cals assault bike
then:
6 pullup
8 pushup
12 situp (anchored)
5 rounds

FITNESS

30/20 cals assault bike
then:
6 ring pullup 
8 pushup
12 situp (anchored)
5 rounds

August 30, 2017

RXD

Zercher squat
3-3-3-3-3-3-3

FITNESS

front squats
3-3-3-3-3-3-3

August 29, 2017

RXD

100m KB overhead carry (24/16kg)
10 KB swing
100m row
200m KB overhead carry
20 KB swing
200m row
300m KB overhead carry
30 KB swing
300m row
400m KB overhead carry
40 KB swing
400m row

FITNESS

100m KB carry
10 KB swings
100m row
8 rounds

August 28, 2017

RXD

8 pistols (4 each leg)
8 plank DB rows (4 each arm) (40/25lbs)
AMRAP 4min
rest 1min

100m plate pinch carry (15/10lbs)
8 OH plate lunges
AMRAP 4min
rest 1min

8 front rack lunges (4 each leg) (65/45lbs)
8 bent over row
AMRAP 4min
rest 1min

FITNESS

8 split squats (4 each l...

August 25, 2017

RXD

In Partners:

While one person Rows 500m, the other person hold the bar in a front rack (115/75lbs).

While one person performs 25 Fronts Squats (115/75lbs), the other person holds a Ring Hold.

*Switch after each movement.

3 rounds each

FITNESS

In Partners:

While one person...

August 24, 2017

RXD 

AMRAP 10min

15 Air Squats 

7 Hang Squat Snatches (135/95lbs)

3 Strict Pull-ups

FITNESS

AMRAP

10 Air Squats 

10 Hang Power Snatches 

10 Ring Rows

August 23, 2017

SWOD

Ring Dips

9-9-6-6-3-3

2min rest btw sets 

*Scaling: Toe assist or box dips 

WOD

12min AMRAP

8 KB Swings 53/36

8 T2B

August 22, 2017

RXD 

1 Squat Clean

Every 30sec

8min

Rest 2min

1 Squat Clean

1 Power Clean

Every 30sec

8min

FITNESS

1 Power Clean 

Every 30sec

8min

Rest 2min

1 Power Clean

1 Front Squat 

Every 30sec

8min

August 21, 2017

SWOD

Push Jerk

3 @ 60%

3 @ 65%

3 @ 70%

3 rep Max

WOD

10 Minutes

Run 400m

Find Heavy Snatch

Score: Snatch Weight

August 18, 2017

RX (Prescribed Workout)

11.2

9 Deadlifts (115/110lbs)

12 Push-ups

15 Box Jumps (24/20")

AMRAP 15min

FITNESS (Scaled Option)

11.2-ish

9 Deadlifts

12 Push-ups

15 Step-ups

AMRAP 15min

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