Friday, August 10, 2018

Warm-up:

  • 2 – 10 Seal Jacks + 5 MB Chest Press
  • 3×8 each arm DB Bent-over Row
  • 3×5 “313” Push-up
  • Start Ramping up for 3 rep Personal Best

 

Strength/Skill:

Bench Press

  • work your way up to a 3 rep PB

 

MetCon:

for time

RX

  • 10-9-8-7-6-5-4-3-2-1 Dip
  • 1-2-3-4-5-6-7-8-9-10 Hang Clean 115/78

Fitness/Recovery

  • 10-9-8-7-6-5-4-3-2-1 Push-up
  • 1-2-3-4-5-6-7-8-9-10 Hang Clean 75/53

Thursday, August 9, 2018

Warm-up:

1 round

  • 175 m Run
  • 10 Push-up
  • 175 m. Run
  • 20 KB Swing – American

7 min.

  • Hollow Body Rock from Pull-up Bar

 

MetCon:

RX

5 rounds for time

  • 9 Handstand Push-up
  • 15 Pull-up
  • 21 KB Swing – American 53/35
  • 400 m. Run

Fitness/Recovery

4 rounds for time

  • 9 Push-up
  • 15 Body row
  • 21 KB Swing – American 44/25
  • 175 m. Run

Tuesday, August 7, 2018

Warm-up WOD:

2 separate rounds, not for time

  • 500/400 m. Row
  • 2 – 50′ Single-arm DB Overhead Lunge
  • 30 DU

 

MetCon:

RX

5 – 4 minute rounds

AMRAP

  • 30 Air Squat
  • 20/15 cal. Assault Bike
  • 10 Hang Cleans 115/78

Fitness/Recovery

  • 20 Air Squat
  • 10/7 cal. Assault Bike
  • 5 Hang Cleans 75/53

Monday, August 6, 2018

Warm-up:

  • 3×8 KB Front Squat – ascending weight
  • 4×100′ KB Waiter Carry – HAP
  • 3×10 Front Rack Step-up 16″ – ascending weight
  • 3×5 1.5 Pause Front Squat – ascending weight
  • 4×5 Front Squat – work up to 75%

 

Strength/Skill:

Front Squat

7×5 @ 75% – EMOM

 

MetCon:

8 min. AMRAP

  • 16 DU
  • 8 Power Clean & Jerk 155/103
  • 4 Burpee Box Jump-over 20/16

Fitness/Recovery

  • 50 SU
  • 16 Step-up 20/16
  • 8 SB Thruster 30/20

Saturday, August 4, 2018

WOD:

“That looks a little like “ANGIE””…

Teams of 2

for time

  • 100 total Rock Climb Pull-up (50 each)
  • 400 m. Run
  • 100 each Push-up
  • 400 m. Run
  • 100 seconds each Front Elbow Plank
  • 400 m. Run
  • 100 each Air Squat

Half of the teams may need to start with Push-up because of Pull-up area availability.¬†Each team must run 3 times, so if you start at Push-up don’t forget a run between the Air Squat and Pull-up.

Friday, August 3, 2018

Warm-up:

  • 3×6 Jumping Lunge
  • 8×1 Push Press – each set increase weight
  • 5×1 Jerk Support – each set increase weight
  • 4×2 Split Jerk – ascending, start at 55%

 

Strenght/Skill:

Split Jerk

7×2 @ 85%

 

MetCon:

Fran

21-15-9

9 min. cap

  • Thruster 95/63
  • Pull-up

21-15-9

9 min. cap

  • cal. Bike
  • Air Squat w/Combo Punch