Tuesday

August 14 ,2018

wod: 

for time complete

5 rounds

8 front squats (185/135- 225/155)

12 toes to bar

2 rope climbs  

*you choose what is heavy and challenging for you  

 

post wod abs  

4 rounds  

30 sec plank

30 bicycles  

 

Monday- reverse😉

Monday August 13,2018

wod: 

10 mins-

find a 3 rep max clean

immediately after 

for time: 12 min time cap

400 m run

30 cleans 135/95

20 burpees  

15 chest to bar pull-ups  

immediately after 12 mins

for time:  

7 mins to complete  

100 double unders  

20 deficit handstand push-ups  

5 muscleups  

 

 

 

 

Chipper (kinda) Friday

10 Muscle ups (ring or bar or mix)

20 Hang power cleans 135/95

30 Hand release Push ups

50 K.b. Swings 53/35

60 Wall ball 20/14

3 Minute rest

60 Wall ball 

50 K.b. Swimgs

30 Hand release Push ups

20 Hang Power cleans 

10 Muscle ups 

 

Wednesday

Lift:

E.M.O.M. For 12 minutes

1 Power snatch

Try to increase in weight every minute. 

 

Wod:

9,6,3 

Power snatch 155/105

400 M run after each round

 

Post wod

3 rounds of 

1 Minute plank

30 seconds mountain climbers