Friday, July 3, 2015

 

150703:

30 “Manmakers” for time
NOTE: Holding dumbbells of choice, 1 “Manmaker” = Pushup+1 arm row+1 arm row+Squat Clean Thruster. May add an extra push up between rows to make it RX+.

-then-

“Bubbles”
AMRAP 12
10 Burpees
25 Double Unders

-then-

Optional finisher:
100 Double band good mornings

Thursday, July 2, 2015

7.2

150702:

“Winstrol”
Teams of 3
AMRAP 7 Push Press
50 Reps (135#/95#)
50 Reps (155#/105#)
Max Reps (185#/135#)

-3 Minute Rest-

AMRAP 7 Front Squat
50 Reps (135#/95#)
50 Reps (155#/105#)
Max Reps (185#/135#)

-3 Minute Rest-

AMRAP 7 Power Clean
50 Reps (135#/95#)
50 Reps (155#/105#)
Max Reps (185#/135#)

-then-

Finisher:
3×30 Reverse Hypers or Hip extensions
3×30 Heavy band crunches


630 Skills: Press/Push Press/Push Jerk

Wednesday, July 1, 2015

7.1

150701:

3×10 Front rack step ups (20in)-per leg

-then-

Run 800m
80 Double Unders
8 Muscle ups
Run 600m
60 Double Unders
6 Muscle Ups
Run 400m
40 Double Unders
4 Muscle Ups
Run 200m
20 Double Unders
2 Muscle Ups


630 Yoga with Bee

Tuesday, June 30, 2015

6.30

150630:

5 Minutes: Group shoulder mobility

-then-

“Randy”
75 Power Snatches (75#/55#)

-then-

TABATA Mashup
Hollow body hold
V-Ups
Plank hold
Push Ups


630 Skills: Squat Encore

Legacy WOD

View Legacy WOD