Month: August 2019

0:00 – 5:00 = 1000m Row 5:00 – 10:00 = 75 DB Push Press 10:00 – 15:00 = CTB 30 Pullups 15:00 – 20:00 = 75 Goblet Squats 24/16kg 20:00 – 25:00 = 75 DB Box Step Overs 22.5/15kg 25:00 – 30:00 = 1000m Run

Deadlift Ladder 8 @ 60% 1RM 6 @ 80% 1 RM 4 @ 90% 1 RM 2 @ 95% 1 RM Find a 1RM 10 minute AMRAP: 3 Strict HSPU 3 Power Clean 60/40kg 6 Strict HSPU 6 Power Clean 9 Strict HSPU 9 Power Clean …etc

12-9-6-3-6-9-12 reps for time: Burpee Box Jump Overs 70/60cm Jumping Ball Slams 20/15kg

Push Press Find 1 Rep Max 30 Minute Emom: -200m Run -10/8 Cal Bike -20 Wall Balls 9/6kg -15/12 Calorie Row -Rest

Gymnastics Strength Work Every Minute, X8: 6 Strict Pullups 6 Strict Handstand Pushups WOD 10-1 Reps for Time: Front Squats 70/50kg Toes To Bar

Pendlay Row 5-5-5-5 *Look back to Dec 10, 2018 2 Rounds For Time: 50 KB Snatch 24/16kg 40m KB Overhead Lunges 50 Burpees 50 Double Unders  

In teams of 3 work through for time: Spring Pace 90 calories on Bike 24 Cycles through Bear Complex (2 bars per team) 1km Farmers Carry 28/20kg 24 Cycles through Bear Complex Spring Pace 90 calories on Bike

Every 2 minutes complete: 1. 2 Legless Rope Climbs from sitting position 2. 15 DB Renegade Rows 15/10kg 3. 12 Deadball Squat Cleans 40/30kg 4. Row 500m 5. Rest x 40 minutes (4 Rounds)

Partner 1 completes: 7 Overhead Squats 50/35kg Max Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats) While Partner 2 completes: 30m Deadball Walking Lunges 40/30kg 10 Rounds for time (5 Rounds each)

Hang Power Clean 2-2-2 Push Jerk w/deep catch position (Technique Focus) 3-3-3-3 OTMEM x 24 minutes: -Single Arm Banded Pulldowns (30 seconds each arm) -10 Weighted V-Ups 15/10kg -Prone Bench Hamstring Curls with MB 9/6kg -15/12 cal Bike