Wednesday, August 31, 2016

Partner: Box Jumps, WBS, Pull-ups


WOD

Bar & Accessory

A) Overhead Squat, 3x5 @ 70% of 1 RM
B) Muscle Cleans, 3x5 (same weight as A)
C) Seated Box Jump, 3-3-3
_________________________________________________________________________

Foundations
Teams of 3 / AMRAP 20
1 Sled Push D&B, 4/2 | 3/1
Run 1 lap around bldg
5 Burpees

*Stay in order / Each round = 7 reps /


Conditioning 
Partner WOD / AMRAP 7
P1 - Pull-up Bar hangs with Med Ball b/w feet, 20/14 | 14/10
P2 - Burpee Box Jumps or Step-ups, 24/20"
-rest 1 min
AMRAP 5
P1 - Plank Hold w/ 45/25# plate on back
P2 - WBS
-rest 1 min
AMRAP 3
P1 - Overhead Hold 95/65 | 75/55
P2 - Pull-ups


Competition 
3 RFT / 15 cap
150 DU's | Masters 75
10 OHS, 135/95 | 105/70


*Cool Down 
Rest 1 min after WOD
-then
30 Clean & Jerks for time, 95/65 | 75/55

Tuesday, August 30, 2016

C2B, S2O, Front Rack Lunge


WOD

Bar & Accessory
E3MOM x 5
A) Strict Press, 3x5 @ 70% of 1 RM
B) Snatch Grip Deadlift + Snatch High Pull, 3x5 (same weight as A)
C) Double or Triple Attempts, 5x5
_________________________________________________________________________

Foundations
Partner WOD / AMRAP 16
20 Med Ball Partner Situps, 14#
P1 - 10 Calories Bike
P2 - 10 Wall Ball Shots, 20/14 | 14/10


Conditioning 
For time / 12 cap
15 C2B
30 S2O, 95/65 | 75/55
60 Front Rack Lunges, 95/65 | 75/55


Competition 
3 RFT / 14 cap
9/6 Muscle-ups (any)
15 Cal Row
21 Dumbbell Burpee Hang Squat Clean Thruster, 50/35 | 40/25#



*Cool Down 
Rest 1 min after WOD
-then
30 WBS for time



Monday, August 29, 2016

Row, Burpee Box Jumps, Cleans


WOD

Bar & Accessory
E3MOM x 5
A) Clean & Jerk, 5-4-3-2-1
B) Bent Over Row (same weight and reps as A)
C) Handstand Hold, 5x5
_________________________________________________________________________

Foundations
Partner WOD / AMRAP 15
P1 - Accumulate Single-unders
P2 - 9 KBS, 7 Burpees, 5 Box Jumps 20'
*Switch each round / Score = total single-unders + reps


Conditioning 
For time / 15 cap
Row 30 Calories
20 Burpee Box Jumps, 24/20
40 Power Cleans 135/95 | 115/80
20 Burpee Box Jumps
Row 30 Calories


Competition 
For time / 15 cap
Overehead Hold - accumulate 2 mins, 135/95 | 115/80
50 cals Bike
21-15-9 Thrusters, Pull-ups, 135/95 | 115/80


*Cool Down 
Rest 1 min after WOD
-then
30 Burpees for time

Saturday, August 27, 2016

SUPER GAMES 4

In-House Competition:  
SUPER GAMES 4 / Teams of 4 / 10 Teams / Thousands of pennies in prize money / Get your picture with these althletes after the event

This event brought to you by:
Pioneer Productions
Farmers Insurance/Jason Sauer
Clint Musselwhite
Grand Lake Mental Health/Charles Danley
Global Paint/Marcello Goro
FireX/Jeremy Barnes


WOD # 1a & 1b
For time/ 12 cap/ 1 works, 1 rows, 2 rest

Each athlete completes the following while someone is always rowing for calories:

80 Single-unders, 15 KBS 55/35 | 45/25#, KB Overhead Carry, 15 Goblet Squats

*Each athlete must row at least 1 calorie

**Score for 1a = time
**Score for 1b = total calories rowed
_________________________________________________________________________

WOD #2
3 minute clock / Each athlete chooses one of the following:

A. Find a 1 rep max Squat Clean
B. AMRAP Wall Ball Shots, 20/14 | 14/10
C. Find a 1 rep max Deadlift
D. AMRAP Hand-release Push-ups

___________________________________________________________________________

WOD #3

3 Rounds / 3 work, 1 rests

1 min - Bike for calories
1 min - AMRAP Burpees
1 min - AMRAP Thrusters, 75/55/35
1 min - rest

*Score = total reps

_____________________________________________________________________________

WOD #4 - FINAL
For time / Each athlete must complete 1 full round before next athlete begins

A1 - 12 Cal Bike, 9 Deadlifts, 6 Power Cleans, 3 Front Squats, 65/45
A2 - 15 Cal Bike, 12 Deadlifts, 9 Power Cleans, 6 Front Squats, 3 S2O, 95/65
A3 - 18 Cal Bike, 15 Deadlifts, 12 Power Cleans, 9 Front Squats, 6 S2O, 3 Thrusters, 115/80
A4 - 21 Deadlifts, 18 Power Cleans, 15 Power Cleans, 12 Front Squats, 9 S2O, 6 Thrusters, 3 Snatch, 135/95









Friday, August 26, 2016

Row, WBS, Double-unders, T2B, HSPU


WOD

Bar & Accessory

A) Back Squat 5-4-3-2-1 (each set heavy as possible)
B) Single Leg Stand-ups/Pistols/Roll-to-stand ups, 5x2
C) Beyond Strict Perfect Push-ups, 5x5-10
_________________________________________________________________________

Foundations
For time / 20 cap
1000 Single-unders
*10 Air Squats each time you stop, rest, break, etc


Conditioning 
AMRAP
5 mins - AMCalAP row
4 mins - AMRAP WBS
3 mins - AMRAP Double-unders
2 mins - AMRAP T2B
1 min - AMRAP HSPU


Competition 
15 min clock
50 Cals Bike
50 Handstand Shoulder taps
50 Cleans 135/95 | 115/80
50' HSW
AMRAP Bar Muscle-ups


*Cool Down 
Rest 1 min after WOD
-then
1 minute - Bike for Calories


Thursday, August 25, 2016

Pull-ups, Double-unders, KBS


WOD

Bar & Accessory
EMOMx15
A) Tall Snatch: Video  + Snatch Balance no dip, 1-1-1-1-1, : Video
B)  Good Mornings, 5x5: Video (same weight as A)
C) Sotts Press, 5x5:  Video  (same weight as A&B)
_________________________________________________________________________

Foundations
For time / 18 cap
10 Burpees
40 Deads
20 Burpees
30 Hang Power Cleans
30 Burpees
20 Front Squats
40 Burpees
10 Push Jerks

*95/65 | 75/55


Conditioning 
AMRAP 15
10 UB Pull-ups
20 UB Double-unders
30 UB KBS 55/35 | 45/25


Competition 
5 RFT
5 Hang Power Snatch 155/105 | 135/95
5 C2B (men - strict)
5 Box Jump, 30/24 | 24/20"


*Cool Down 
Rest 1 min after WOD
-then
1 minute - Row as far as possible


Wednesday, August 24, 2016

Snatch, Burpee, Thrusters,


WOD

Bar & Accessory
EMOMx15
A) Bear Complex, 5-4-3-2-1
B) Strict Pull-ups, 5x5

_________________________________________________________________________

Foundations
3 RFT / 15 cap
1 Arm Farmers Carry around the building, 55/35 | 45/25
15 Hand Release Push-ups
30 KBS, 55/35 | 45/25


Conditioning 
For time / 15 cap
30 Power Snatch, 75/55 | 65/45
15 Lateral Burpee over Bar
60 Thrusters, 75/55 | 65/45
15 Lateral Burpee over Bar
30 Power Snatch, 75/55 | 65/45


Competition 
0:00-5 mins
50 Box Jumps, 24/20
Find a heavy Back Squat
-then
5:00-10 mins
50 T2B
Find a heavy Clean & Jerk (any)
-then
10:00-15 mins
50 GHD Sit ups
Find a heavy Deadlift

*score = total of 3 lifts


*Cool Down 
Rest 1 min after WOD
-then
AMRAP 1 min - Clean & Jerk 95/65 | 75/55

Tuesday, August 23, 2016

Sled Push, Run 800m, Burpees


WOD

Bar & Accessory
EMOMx15
A) Overhead Squat, 3x5 @ 67.5% of 1 RM
B) Snatch High Pull, 3x5 @ same weight as A
C) Double or Triple-under Attempts, 3x10

_________________________________________________________________________

Foundations
Partner WOD / AMRAP 18
10 HR Push-ups
10 Power Snatch 75/55/35
Run 200m

Conditioning 
For time / 15 cap
100 yard Sled Push, 4/2 | 3/1
Run 800m
66 Burpees


Competition 
AMRAP 12
30 UB WBS
5 UB Power Cleans, 135/95 | 115/80


*Cool Down 
Rest 1 min after WOD
-then
AMRAP 1 min - KBS 55/35 | 45/25


Monday, August 22, 2016

Clean & Jerks


WOD

Bar & Accessory
A) Strict Shoulder Press, 3x5 @ 67.5% of 1 RM
B) Snatch Grip Deadlift, 3x5 (same weight)
C) Knees-2-Feet, 3x5 hold the finish for 3 seconds

_________________________________________________________________________

Foundations
For time / 15 cap
Hang Squat Clean, 95/65 | 75/55#
1-2-3-4-5-6-7-8-9-10
Single-unders
100-90-80-70-60-50-40-30-20-10


Conditioning 
5 Rounds / 15 cap
AMRAP UB Clean & Jerks, 135/95 | 115/80#
-rest 2 mins


Competition 
AMRAP 15
5 Pull-ups + 3 T2B + 1 Bar MU
10 HSPU
15 Cals Bike



*Cool Down 
Rest 1 min after WOD
-then
AMRAP :90 - Burpees



Saturday, August 20, 2016

Box jumps, Deads, Burpees, Power Cleans, Sit ups, Front Squats, Pull ups, S2O

WOD

Teams of 2 / One works / Tag in & out as needed


7 minutes
90 Alternating Box Jumps 20"
AMRAP Deadlifts 135/95/65

-rest 1 min

7 minutes
90 Alternating Burpees
AMRAP Power Cleans 135/95/65

-rest 1 min

7 minutes
90 Alternating Sit-ups
AMRAP Front Squats 135/95/65

-rest 1 min

7 minutes
90 Pull-ups
AMRAP Shoulder to Overhead 135/95/65

-rest 1 min

7 minutes
90 Lunges
AMRAP Power Snatch 135/95/65


*Score = total deads, cleans, front squats & shoulder to overhead


Friday, August 19, 2016

Press, Push Press, Push Jerk, OHS, Front Squat, Back Squat


WOD

Bar & Accessory
A) Clean High Pull + Muscle-Clean, 3-3-3
B) Power Clean + Push Jerk, 2-2-2
C) Squat Clean + Front Squat + Split Jerk, 1-1-1

_________________________________________________________________________

Foundations
3 Rounds
AMRAP 1 - KBS, 55/35 | 45/25#
AMRAP 1 - Burpees
AMRAP 1 - Single-unders
AMRAP 1 - Thrusters, 45/35/15# bar
-rest 1 min


Conditioning 
5 minutes
Max reps Shoulder Press (3 points for each rep)
Max reps Push Press (2 points for each rep)
Max reps Push Jerk (1 point for each rep)
95/65 | 75/55#

-rest 1 min

5 minutes
Max reps OHS (3 points for each rep)
Max reps Front Squat (2 points for each rep)
Max reps Back Squat (1 point for each rep)
95/65 | 75/55#

*Both hands stay on the bar at all times / Rest as needed but if the bar touches the ground that portion of the WOD is over.
** Convert total points to reps / Score = total reps


Competition 
For time / 13 Cap
500 Double-unders
* Do 3 UB Squat Clean & Jerks, 155/105 | 135/95 each time you stop


*Cool Down 
Rest 1 min after WOD
-then
Max effort unbroken WBS, 20/14 | 14/10


Thursday, August 18, 2016

Bike, Burpees


WOD

Bar Work
Front Squat, 1-5-1-10-1-15

_________________________________________________________________________

Foundations
Partner WOD / 18 cap
100 Hollow Rocks / Partner does Plank Hold
100 Goblet Squats 55/35 | 45/25 / Partner does Overhead Hold, 45/25# plate
100 HR Push-ups / Partner does Hang Hold
100 Cal Row / Partner does KB Hold


Conditioning 
Partner WOD
3 Rounds
Tabata Bike
-rest 2 mins
Optional - "resting" team mate does burpees
Score = calories + burpees


Competition 
For time / 15 cap
100 Double-unders
30 Pistols
100 Double-unders
50 Deads 225/155 | 185/135
100 Double-unders
30 T2B


*Cool Down 
Rest 1 min after WOD
-then
AMCalsAP Bike


Wednesday, August 17, 2016

Double-unders, Deadlifts


WOD

Bar & Accessory
Snatch High Pull + Muscle Snatch, 3-3-3
Power Snatch + Snatch Balance, 2-2-2
Squat Snatch + Overhead Squat, 1-1-1

_________________________________________________________________________

Foundations
For time / 18 cap
50 Squats
40 KBS 55/35 | 45/35
30 Power Cleans 95/65 | 75/55
20 Box Jumps, 20"
10 Atomic Sit-ups 45/25 | 35/15
20 Box Jumps
30 Power Snatch 75/55
40 KBS
50 Squats


Conditioning 
For time / 16 cap
50-40-30-20-10 Double-unders
5-10-15-20-25 Deadlifts, 185/135 | 155/105


Competition 
21-15-9 / 14 cap
Calories Bike
Front Squat 135/95 | 115/80
-then
15-9
Calories Bike
Squat Clean 155/105 | 135/95
-then
9
Calories Bike
Squat Clean Thruster 185/135 | 155/105


*Cool Down 
Rest 1 minute following the workout
-then
Row 500m for time


Tuesday, August 16, 2016

HSPU, T2B, Front Squats


WOD

Bar Work & Accessory
A) Overhead Squat, 2 warm up sets then, 3x5 @ 65% of 1 RM
B) Handstand Hold Attempts, 5x5-10
C) Mobility, 5x2 mins
_________________________________________________________________________

Foundations
Partner WOD / AMRAP 18
100 Single-unders
Run 200m
20 Hollow Rocks


Conditioning 
AMRAP 15
3 HSPU
5 T2B
7 Front Squats 135/95 | 115/80


Competition 
3 Rounds / 3 min clock
15 Power Cleans 135/95 | 115/80
9 T2B
AMCalsAP - Bike
-rest 2 min


*Cool Down 
Rest 1 minute following the workout
-then
AMRAP 1 min - Burpees

Monday, August 15, 2016

Row, Bike, Run, Double-unders


WOD

Bar Work & Accessory
EMOM x 15
Min 1 - L-hold + Roll-to-Stand-up + Knees-to-Feet, 5x5
Min 2 - Strict Shoulder Press, 5x5 @ 65% of 1 RM
Min 3 - Snatch Grip Deadlift, 5x5
_________________________________________________________________________

Foundations
EMOM x 15
3 Power Cleans
5 Burpees
3 Power Snatch
5 Burpees
3 Thrusters
75/55 | 65/45#

Conditioning 
For time / 15 Cap
Row 500m (1 rep)
Bike 50 cals
Run 800m (1 rep)
100 Double-unders

Competition 
4 RFT
1 Sled Push 6/4 | 5/3
5 Tire Flips
1 Lap around bldg KB Farmers Carry, 70/45 | 55/35
10 GHD Sit ups, 45/25 | 35/1# plate


*Cool Down 
Rest 1 minute following the workout
-then
Max Unbroken (no pausing at top or bottom)) Front Squats, 95/65 | 75/55

Saturday, August 13, 2016

Teams of 3: Air Squats, Single-unders, Deads, Run, Box Jumps, Power Cleans, Burpees, KBS, Front Squats

WOD

Teams of 3 / AMRAP

WOD #1
AMRAP 12
All do 20 synchronized Air Squats
2 do 50 Double or Single-unders simultaneously (both finish before moving to Deads)
Each do 15 Deadlifts, 135/95/65 (P1 then P2 then P3)

-rest 2

WOD #2
AMRAP 12
All run 200m together
2 do 40 alternating Box Jumps or Step ups, 20"
Each do 15 Power Cleans, 135/95/65 (P1 then P2 then P3)

-rest 2

WOD #3
AMRAP 12
All do 15 Burpees synchronized
2 do 20 American KBS synchronized, 55/35/25
Each do 15 Front Squats, 135/95/65 (P1 then P2 then P3)




Friday, August 12, 2016

Push-ups, Double-unders


WOD

Bar Work
EMOM x 10
Odd - Strict Push-ups
Even -  Double or Triple-under work

-then

3 Warm up sets of:  Clean Complex below
-then
EMOM x 5
2 Hang Squat Clean + 1 Split Jerk, 1-1-1-1-1

_________________________________________________________________________

Foundations
Partner WOD /AMRAP
0:00 - 4:00 Tabata Bike
4:00 - 7:00 - KBS 35/25
7:00 - 10:00 - Row
10:00 - 13:00 - WBS, 14/10/6
13:00 - 16:00 - Single-unders
16:00 - 20:00 - Tabata Bike


Conditioning 
50-40-30-20-10 / 15 cap
Hand-release Push-ups
Double-unders


Competition 
AMRAP 12
1 Ring HSPU (men - muscle up to hspu)
2 Deads 405/245 | 315/205
3 Triple-unders
4 Box Jumps, 40/36" | 30/24"


*Cool Down 
Rest 1 minute following the workout
-then
1 min - Row as far as possible

Thursday, August 11, 2016

Thruster, T2B


WOD

Bar Work
Back Squat - 20 Rep Max

_________________________________________________________________________

Foundations
5 RFT / 12 cap
100 Single-unders
20 Goblet Squats 70/45/ | 55/35

Conditioning 
21-15-9 / 15 cap
Thruster 135/95 | 115/80
T2B


Competition 
AMRAP 15
Row 500m sub 1:40/1:55 | 1:55/2:10


*Cool Down 
Rest 1 minute following the workout
-then
1 min - AMRAP Burpees


Wednesday, August 10, 2016

Sled Push, Pull ups, Bear Complex, Row, Wall Climb


WOD

Bar Work
EMOM x 10
A) Seated Box Jump, 5-5-5-5-5
B) Handstand Hold Attempts, 5-10
-then
EMOM x 5
C) Snatch Deadlift + Snatch High-Pull + Hang Squat Snatch, 1-1-1-1-1

_________________________________________________________________________

Foundations
For time / 18 cap
30 Power Cleans 95/65 | 75/55
50 Hollow Rocks
30 Front Squats 95/65 | 75/55
50 Reverse Hypers
30 Push Jerks 95/65 | 75/55
50 Knee ups


Conditioning 
Partner WOD / 20 cap
10 Sled Push, 4/3 | 2/1
50 Pull-ups
20 Bear Complex, 95/65 | 75/55
80 Cal Row
10 Wall Climbs


Competition 
5 RFT / 15 cap
3 Bar Muscle-ups | C2B
5 Power Cleans 185/135 | 135/95
7 Burpee Box Jump Overs, 24/20"



*Cool Down 
Rest 1 minute following the workout
-then
1 min - Bike for max calories


Tuesday, August 9, 2016

Row, WBS


WOD

EMOM x 15
Strict Push-ups
Jumping Bar Muscle-up
Overhead Squats 3x5 @ 62.5% of 1 RM
_________________________________________________________________________

Foundations
Partner WOD / AMRAP 20
Switch work every 30 second
5 Box Jumps, 20"
7 Burpees
9 KBS, 35/25
30 Single-unders


Conditioning 
For time / 20 cap
Row 100m
50 WBS
Row 200m
40 WBS
Row 300m
30 WBS
Row 400m
20 WBS
Row 500m
10 WBS


Competition 
3 RFT / 20 cap
60 UB DU's
30 cals Bike
15 Deads 275/185 | 225/155



*Cool Down 
Rest 1 minute following the workout
-then
AM(UB)RAP Hang Squat Clean 95/65 | 75/55

Monday, August 8, 2016

Double-unders, T2B, Squat Cleans


WOD

EMOM x 10
Odd - Strict Banded or weighted Pull-ups
Even -  Double-unders

-then

Barbell 
E2OM x 3
5 Strict Press @ 62.5% of 1 RM (from the floor)
-then
EMOM x 3
Snatch Grip Deadlift, 5-5-5
_________________________________________________________________________

Foundations 
AMRAP 15
100 Lunges
50 Deadlifts 135/95/ | 115/80
30 Burpees over bar


Conditioning 
AMRAP 15
30 Double-unders
15 T2B
5 Squat Cleans & Jerks 135/95/ | 115/80


Competition 
For time / 15 cap
30 Squat Clean & Jerk, 155/105 | 125/85
AMCalsAP - Bike


*Cool Down 
Rest 1 minute following the workout
-then
AMR(UB)AP - KBS 55/35 | 45/25

Saturday, August 6, 2016

Pull ups, Deads, Burpees, HPC, Bike, Front Squats, KBS, Push Press, Row

WOD

Teams of 5 / All work 


5 minute clock:  1 min - Pull-ups / 4 mins - Deads
-rest 1 min
5 minute clock:  2 min - Burpees / 3 mins - Hang Power Cleans
-rest 1 min
5 minute clock:  3 min - Bike for calories / 2 mins - Front Squats
-rest 1 min
5 minute clock:  4 min - KBS 55/35 | 45/25 / 1 min - Push Press
-rest 1 min
5 min - Row for calories


Friday, August 5, 2016

WBS, T2B

WOD

Barbell & Accessory
EMOM x 10
A) Odd minutes - 5 pistols or roll to single leg stand up
B) Even minutes - 5 handstand attempts
-then
C) Every :90 x 7 - Power Clean + Push Jerk + Hang Squat Clean  + Split Jerk

_________________________________________________________________________

Foundations 
Partner WOD / 15 cap
42-30-18
Row for calories
Thrusters 75/55 | 65/45
Burpees


Conditioning 
AMRAP 15
15 UB WBS
7 UB T2B


Competition 
For time
150' HSW
100 DU's
10 Muscle-ups (bar or ring)


*Cool Down 
Rest 1 minute following the workout
-then
For time:  Run 800m

Thursday, August 4, 2016

Box Jumps, Pull ups, KBS, Lunges, T2B, Push Press GHD Hip Ext


WOD

Barbell Strength
Back Squat, 5 warm up sets, then 1-1-1-1-1


_________________________________________________________________________

Foundations 
AMRAP
4 mins - deadlifts
3 mins - hang power cleans
2 mins - front squats
1 min - push press
2 mins - front squats
3 mins - hang power cleans
4 mins - deadlifts

*95/65 | 75/55#


Conditioning 
Partner WOD / 20 cap / 1 Works
50 Box Jumps, 20"
50 Jumping Pull ups
50 KBS 35/25
50 Walking Lunges
50 T2B
50 Push Press, 45/35
50 GHD Hip Ext
50 WBS
50 Burpees
50 Double-unders


Competition 
For time / 20 cap
30/15 Ring Dips (m-high rings)
Row 2000m
20/10 Ring Dips (m-high rings)
Run 800m
10/5 Ring Dips (m-high rings)


*Cool Down 
Rest 1 minute following the workout
-then
AMRAP 1 - Hang Squat Clean 95/65 | 75/55



Wednesday, August 3, 2016

Bike, Thrusters


WOD

Barwork & Accessory 
A) Strict Push-ups, 5x5-10
B) Mobility, 5x2 mins
-then
C) EMOM x 7 - Power Snatch + Snatch Balance, 1-1-1-1-1-1-1

_________________________________________________________________________

Foundations 
For time:
50 Hand release Push-ups
Run 400m
75 Hollow Rocks
Row 500m
100 Air Squats
600 Single-unders


Conditioning 
7 Rounds
Min 1 - Max Calories on Bike
Min 2 - Thrusters, 95/65 | 75/55
Min 3 - rest

*Score = calories + thrusters


Competition 
AMRAP 15
1 Squat Snatch 135/95 | 105/75
2 Muscel-ups
3 Box Jumps, 30/24 | 24/20"
4 HSPU
5 WBS 20/14/10#
6 KBS 55/35 | 45/25
7 Burpees
30 Double-unders


*Cool Down 
Rest 1 minute following the workout
-then
AMRAP 1 - Wall Ball Shots, 20/14 | 14/10#

                                                                                                                                             

Tuesday, August 2, 2016

Double-unders, Pull-ups, KBS


WOD

Barwork & Accessory 
A) Overhead Squat, 3x5 @ 60% of 1 RM
B) Double or Triple Unders, 5x10 attempts
C) Mobility, 5x2 mins
_________________________________________________________________________

Foundations 
AMRAP 12
30 OH Lunges, 45/25 | 35/15
20 Box Jumps or Step ups, 20"
10 Burpees


Conditioning 
EMOM x 12
20 Double-unders
5 Pull-ups
AMRAP KBS, 55/35 | 45/25


Competition 
AMRAP 12
50 Deads, 225/155 | 205/135
15/10 Bar Muscle-ups | Jumping Bar Muscle-ups
100 WBS


*Cool Down 
Rest 1 minute following the workout
-then
AMRAP 1 - Burpees

Monday, August 1, 2016

Power Cleans, Push ups, Air Squats


WOD

Barwork & Accessory 
A) Strict Press 3x5 @ 60% of 1 RM
B) Knees to Feet, 5x5 (land in bottom of snatch, hold 3 seconds)
C) Mobility, 5x2 mins

_________________________________________________________________________

Foundations 
Partner WOD / EMOM 15
50 Single-unders
AMRAP Burpees
*Switch each minute / Score = total burpees


Conditioning 
4 Rounds / AMRAP 3
3 Power Cleans, 135/95 | 115/80
6 Push ups
9 Air Squats
-rest :60


Competition 
AMRAP 15
1 Legless Rope Climb, start seated & touch head to ceiling
20 cal Row Pull-downs
:15 second - floor L-sit hold
10 UB Overhead Squats 135/95 | 115/80




*Cool Down 
Rest 1 minute following the workout
-then
AMRAP 1 - Bike for calories