Tuesday, August 2, 2016
Skill: Rope climbs
WOD:
21-15-9
Hang Squat Cleans 115/85
CTB’s
15 min cap
Skill: Rope climbs
WOD:
21-15-9
Hang Squat Cleans 115/85
CTB’s
15 min cap
Skill: False Grip and Strict Ring Muscle Up
WOD:
Run 800
10 Renegade Push-up Box Step Overs
20 V-ups
40 Box Jumps (no weight)
20 V-Ups
10 Renegade Push-up Box Step Overs
Run 800
“ 31 Heroes WOD”
Find out more https://www.31heroes.org/
AMRAP 31
8 Thrusters 155/105
6 Rope Climbs
11 Box Jumps (30/24)
(Partner version- Partner A does weighted 400 m run while partner B works on AMRAP. When partner A returns from run, they continue AMRAP where partner B left off and partner B completes weighted 400m run. Continue for 31 min)
Strength: Pause OHS (3 second hold at the bottom) 2-2-2-2-2
WOD: 3 Rounds for time
3 Hang Power Snatch from below the knee
6 OHS
9 Back Squat
250 m Row
12 min cap
Skill: Wall Walks
WOD: AMRAP 18
50 double unders
3 wall walks
15 TTB
5 Chin Ups
Skill: Jefferson Curls
WOD:
6 Rounds for Time:
10 Suitcase Deadlifts
1 Farmer Carry to Trashcan
1 Sprint up hill and back
1 Farmer Carry back
“Partner WOD” Teams of 2 One partner goes through round completely, then other partner follows. 20 min AMRAP 20 Kettlebell Swings 15 Goblet Squats 10 Burpees L3: 2/1.5 L2: 1.5/1 L1: Scale |
Chipper:
30 Wallballs
50 Cal Row
30 Wallballs
40 Deadlifts (225/155)
30 Wallballs
30 STOH (135/95)
30 Wallballs
20 Power Snatch (95/65)
30 Wallballs
10 Muscle Ups
L3: 30 wallballs 225/155, 135/95, 95/65
L2: 20 Wallballs 185/115, 115/75, 75/55
L1: 10 Wallballs, Scale
**25 min Time Cap
Skill: Tall Clean
Touch and Go Squat Clean
2-2-2-2-2
Cashout- 1-2-3-4-5-4-3-2-1
Strict Pull-ups or Ring Rows for time
Skill: Hips to RIngs
AMRAP 9
25 Double Unders
5 Burpee Bar Muscle Ups
Cashout: Single Arm waiter carry to trashcan and back
3 each arm, rest as needed.