(240) 317-5303

Monday, August 1, 2016

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

Saturday, August 6, 2016

“ 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)

Friday, August 5, 2016

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

Wednesday, August 3, 2016

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

Saturday, July 30, 2016

“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

Friday, July 29, 2016

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

Thursday, July 28, 2016

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

Wednesday, July 27, 2016

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.