8.1.15

“Barbara”

5 rounds for time:
• 20 pull-up
• 30 push-ups
• 40 sit-ups
• 50 squats

Rest 3 minutes between rounds.

7.31.15

ABBATE- HERO WOD

For time:
• Run 1 mile
• 21 Clean & Jerk 155/115#
• Run 800m
• 21 Clean & Jerk 155/115#
• Run 1 Mile

7.30.15

Metcon
“Diane
21-15-9
Deadlift (225/155)
HSPU

Strength
12 minute EMOM
*use a weight you can do with good technique
1 Squat snatch (95/65)
1 Overhead squat
1 Hang squat snatch
2 Overhead lunges

7.29.15

Strength
Snatch balance
1-1-1-1-1

Metcon
18 minute AMRAP
20 second L sit
3 rope climb/20 second flex arm hang
9 burpees
12 SDHP (115/85)

7.28.15

Strength
Strict shoulder press
5-5-3-3-3-1

Metcon
4 rounds for time (20 minute cap)
300ft farmer carry (70/50)
600m run

7.27.15

Strength
Back squats
3-3-3-3-3-3-3

Metcon
14 minute AMRAP (15.3)
7 muscle ups
50 wall ball (20/12)
100 double unders

7.26.15

Strength
Find 1 rep max power clean (10 minute cap)

Then…

Metcon
7 minute AMRAP
3 deadlift (225/155)
6 burpees
9 kb swings (2/1)

Then…

Speed/power
4x 40m sprints
Rest 2 minutes between efforts

*Record best time.

7.25.15

“Murph”

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

*partition as needed

7.24.15

Metcon

“Fight Gone Bad”
Three rounds of:
• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Skill
Work on:

-kipping/butterfly pull ups

7.23.15

Strength EMOM
10 minutes
3 Front squat @ 60-70% 1RM
6 kb swing (2/1.5 pood)

Metcon
For time (20 minute cap)
25 weighted dips (Go heavy!)/box dips
50 Hang power snatch (75/55)
75 knees to elbows/100 sit ups
100 pistol squats/200 air squats to med ball

*scaled may partition
**Rx complete each movement before moving to the next