31 Aug 2017

Part 1)
Handstand & Straight Arm Program

Part 2)
400 Meter Sandbag Carry for time

30 Aug 2017

Part 1)
Bench Press:
5-5-5-5

Part 2)
5 X 2 minute rounds Rounds for max reps:
12 Cal Row
12 Box Jump Over @ 24″/20″
Max Toes-to-bar
– Rest 2 minutes-

29 Aug 2017

Part 1)
Push/Pull 10 – Week 3

Part 2)
Partner WOD:
12 Minute AMRAP:
10 DB Snatch @ 22.5kg/15kg
15 Sit-Ups
20 Lateral Jumps over Dumbbell
– One partner works, one rests –

28 Aug 2017

Part 1)
Unilateral Leg Strength Program

Part 2)
For Time:
25 Burpees
50 Double Unders
Run 870m
50 Double Unders
25 Burpees

27 Aug 2017

Part 1)
Sumo Deadlift:
5-5-5

Part 2)
21-15-9 reps for time of:
Push-Up
KB Swing @ 24kg/16kg (American)
Pull-Up

25 Aug 2017

Part 1)
Push Jerk: 3-3-3

Part 2)
7 Rounds for time of:
7 Push Jerk @ 60kg/40kg
7 Toes to Bar
7 Blob’s (Burpee Laterally over the bar)

24 Aug 2017

Part 1)
Push/Pull Program (2/4)

Part 2)
6-12-18-24 reps for time of:
Wall Balls 9kg/6kg
US KB Swing @ 24kg/16kg

23 Aug 2017

Part 1)
12 Meter Farmer Carry as heavy as possible

Part 2)
For time:
400m Farmers Carry @ 2 x 32kg/2 x 24kg

Part 3)
Midline Strength work
Curling Sit-Ups: 3 x 15
Curling Hip & Back Extensions: 3 x 15

22 Aug 2017

Part 1)
Handstand and Straight Arm Program (2/4)

Part 2)
As many rounds as possible in 8 minutes:
5 Handstand Push-Ups
10 Sit-Ups
20 Double Unders

21 Aug 2017

Part 1)
Hang Squat Snatch: 3-3-3
OR
Hang Power Snatch: 3-3-3

Part 2)
4 Rounds for time:
Run 400m
6 Hang Power Snatch @ 50kg/35kg (Rx+ = Hang Squat Snatch)
12 Pull-Ups