8/5/17

10-1

Bench press @ BW

Ski (cal) 

8/4/17

For time:

30 thrusters (185/135)

8/3/17

AMRAP 10 min

25 ft handstand walk

25 cal assault bike 

8/2/17

For time:

DB Farmers carry .25 mile (100/60)

Row 2500m 

8/1/17

Tabata for 16 rounds (alternate between the two movements):

DBall to shoulder (150/100)

TTB

7/31/17

AMRAP 18 min

400m run

10 burpee pull ups 

7/30/17

WOD:

AMRAP 3 min with 1 min rest x4

9 SDLHP (95/65)

6 push jerks (95/65)

3 box jump overs (24/20)

7/29/17

For time:

150 cal on assault bike 

7/28/17

10-9-8-7-6-5-4-3-2-1 

squat clean @ 125% of BW

(30 sec hollow hold in between sets) 

7/27/17

7RFT:

20 wall balls (20/14)

3 MU

7/26/17

4 attempts: max handstand walk

7/25/17

For time:

100 GHD sit ups

60 strict press (95/65)

7/24/17

5-5-4-4-3-3-2-2-1

Deadlift 

7/23/17

For time:

Bike 7 miles

AMRAP  7 min

1 legless rope climb (18FT)

2 rope climbs

8 KB Goblet squats (53#/35#) 

7/22/17

For time:

Run 5k

7/21/17

10 rounds of:

20 DU

15 ring rows 

7/20/17

40-30-20-10

Thrusters (75/55)

Ab mat sit ups

Then,

5 min each arm to find the heaviest 3 rep KB TGU. 

7/19/17

Snatch balance

1-1-1-1-1

Then,

AMRAP 8 min

8 cal ski

8 overhead lunges (4R/4/L) 75#/55#

7/18/17

For time:

75 TTB

70 Dips

65 Hollow Rocks

60 Sit ups 

55 Air squats 

50 Jumping lunges (25R/25L) 

7/17/17

Incline bench press

5-4-3-2-1