August 31, 2018

F-U FRIDAY:

In a 30 Min Window:

2 Mile Run

In Remaining Time:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Score = total rounds

August 30, 2018

WOD:

Bench Press:

Work up to a heavy single, then 2 max sets (for total reps) at 60%

3 x 10 Strict Handstand Push Ups (Modify- abmats, negatives, regular push ups)

3 x 10 Strict T2B/Candlesticks

3 x 50 Ft Front Rack DB Lunge

Accumulate 4 X 200m Sprint

August 29, 2018

SKILL:

Thruster

Work up to a heavy triple

WOD:

“Sage at 20”

20 Min AMRAP

20 Thrusters 135/95

20 Pull Ups

20 Burpees

August 28, 2018

SKILL:

Hang Power Clean

For Load:

Work up to a set of 5 TnG Hang Power Clean

WOD:

For Time:

400m Run

25 Box Jumps (24/20”)

25 Hang Power Cleans (135/95)

25 Box Jumps

25 Shoulder to Overhead (135/95)

25 Box Jumps

400m Run

August 27, 2018

SKILL:

Snatch Complex:
1 Snatch Grip Deadlift +
1 Hang Power Snatch +
1 Overhead Squat +
1 Squat Snatch 

WOD:

12 Min AMRAP
Double Unders
10-20-30-40-50-etc
Squat Snatch
3-6-9-12-15-18-etc

August 24, 2018

WOD:

5 Min AMRAP

600m Run

1 Round of Cindy

Max Rep Clean & Jerk 135/95

*5 Mins Rest*

5 Min AMRAP

400m Run

2 Rounds of Cindy

Max Rep Clean & Jerk 155/105

*5 Mins Rest*

5 Min AMRAP

200m Run

3 Rounds of Cindy

Max Rep Clean & Jerk 185/135

August 23, 2018

WOD:

Push Press

3 x 5 @ 75% then one max set at 75%

Farmer Carry 2 x 200m

Pull Up Strength 3 x 5 (varies depending on skill level)

Accumulate 50 GHD Sit Ups

August 22, 2018

WOD:

Bear Complex- 5 Rounds

Complete 7 unbroken sets each round:

1 Power Clean +

1 Front Squat +

1 Push Press +

1 Back Squat +

1 Push Press

August 21, 2018

Skill:

Snatch Complex:

1 High Hang Power Snatch +

1 Hang Power Snatch +

2 Power Snatch

WOD:

12 Min AMRAP

3-6-9-12-15-18-etc

Power Snatch

T2B

At 6 Min mark row 800m, then pick up where you left off

August 21, 2018

Skill:

Deadlift

Build to a heavy triple then complete 2 more sets

WOD:

5 RFT (25 Min Cap)

20 Wall Balls

15 Deadlifts 185/125

400m Run

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