WOD 8/29/2016

21-18-15-12-9-6-3 reps for time of:

35-lb dumbbell burpee/hang squat clean/thrusters
pull-ups

WOD 8/26/2016

Front squat 1-1-1-1-1-1-1-1-1-1

WOD 8/25/2016

5 rounds for time of:

155# clean and jerk, 10 reps
15-ft legless rope climb, 1 ascent

WOD 8/24/2016

Split jerk 3-3-3-3-3-3-3

WOD 8/23/2016

Make 3 attempts at each of the following:

Max set of single-leg squats on your left leg.
Max set of single-leg squats on your right leg.
Max set of left arm dumbbell snatches (touch and go)
Max set of right arm dumbbell snatches
Max set of strict toes to bars

WOD 8/22/2016

7 rounds for reps of:

1 minute of 75# muscle snatches
1 minute of 75# overhead squats
1 minute of burps, jumping over the barbell
Rest 1 minute

WOD 8/19/2016

TK

Complete AMRAP in 20 minutes of:
8 strict pull-ups
8 box jumps, 36-in box
12 kettlebell swings, 2 pood

WOD 8/18/2016

5 2-minute rounds of:

15-ft rope climb, 3 ascents
Row for calories

Rest at least 3 minutes between rounds.

Note calories rowed each round.

WOD 8/17/2016

For time:

Run 800 meters
100 push-ups
100-meter bear crawl
Run 800 meters
50 handstand push-ups
50 meter handstand walk
Run 800 meters

WOD 8/16/2016

Deadlift 5-5-5-5-5 reps

WOD 8/15/2016

12-9-6 reps for time of:

squat snatches (Use about 75% of max)
bench press

WOD 8/12/2016

10 200 Meter Sprints

WOD 8/11/2016

40-30-20-10 reps for time of:

Toes-to-bars
Wall-ball shots

Rest 5 minutes, then:

40-30-20-10 reps for time of:

Hip extensions holding a 25# plate (or sub with Superman)
Wall-ball shots

WOD 8/10/2016

Nancy

5 rounds for time of:

400 M run
95# overhead squats, 15 reps

WOD 8/9/2016

Elizabeth

21-15-9 reps for time of:

135# cleans
ring dips

WOD 8/8/2016

Monday Mile

Then...

Fran

21-15-9 reps for time of:

95# thrusters
pull-ups

WOD 8/5/2016

For time:
12 ring handstand push-ups
225# back squats, 15 reps
20 burpees
9 ring handstand push-ups
205# front squats, 18 reps
20 burps
6 ring handstand push-ups
185# overhead squats, 21 reps
20 burpees

WOD 8/4/2016

DT

5 rounds of:

12 deadlifts
9 hang power cleans
6 push jerk

(RX Men 155#, Women 105#)

WOD 8/3/2016

"Murph"

1mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

*Break into 5 rounds of 20, 40, 60 of each.

WOD 8/2/2016

Masters Event 1

For time:
8 deadlifts
40 GHD sit-ups
80 Double unders
4 rope climbs
80 wall ball shots
4 rope climbs
80 double unders
40 GHD sit-ups
8 deadlifts

Men RX weight is 365#, women 245#

WOD 8/1/2016

Squat Clean 1-1-1-1-1-1-1