9/29/2015

A) Deadlift: 6 x 2, 80% of 1 RM

B) For Time:

  • 3-6-9-12-15-18-21

    • KBS 55/35
    • Weighted Box Step-Ups (24/20, use KB)
    • HRPU

9/28/2015

A) Tabata (16 rounds): Alternate Hollow Body Holds and Superman Holds 

B) Jackie – For time:

  • 1000 m Row
  • 50 Thrusters (45/35)
  • 30 Pull ups

9/26/2015

A) Bench Press: 3×5, AHAP

B) 2 RFT:

  • Bear crawl forward, side, other side, backwards (10 yards)
  • After forwards: 15 box jumps
  • After sideways: 10 burpees
  • After backwards: 10 sec hanging L-sit hold
  • After other-side-ways: 10 HSPU

The Old Man

*Courtesy of August 2015 HyperCrossFit Athelte of the Month Darren Martin

For Time:

  • 1000m row
  • 5 rounds:

    • 14 KB Snatch (7/arm, 55/35)
    • 10 Abmat situps (straight leg)
    • 4 Deadlifts (body weight)
    • 20 Air squats
    • 5 Chin ups (close grip)
  • 1000m row

9/24/2015

A) Handstand practice

B) For Time:

  • 10 to 1 Power Clean (50% 1RM)
  • 1 to 10 dips
  • 100 m sprint (after each round)

*Do 10 power cleans, 1 dip, run 100; 9 power cleans, 2 dips, run 100; etc.

9/23/2015

A) OTM for 10 minutes: 65% 1 RM

  • Hang Snatch
  • Power Snatch
  • Snatch

B) 5 RFT:

  • 3 Ball slams (20/14)
  • 7 HSPU
  • 30 DU

9/22/2015

A) Jerk: 2 x 75%, OTM for 12 minutes

B) 12 min AMRAP:

  • 12 Wall balls (20/14)
  • 12 Pull ups
  • 12 Push off push ups
  • 12 T2B


 

9/21/2015

A) Squat Combo: AHAP for each

  • Front Squat: 2×3
  • Overhead Squat: 2×3

B) Partner WOD:

  • 2 200 m run relay (partner does KB swings 55/35, then switch)
  • 4 Rope climbs (partner holds hollow body, alternate with partner)
  • 60 yards total wheelbarrow


*In case of solo:

  • 200m run
  • 15 kb swings
  • 2 rope climbs (8 hollow rocks in between ascents)
  • 30 yard total bear crawl
     

 

9/19/2015

A) Pull up/Kipping Pull Up Progressions

B) 20 min AMRAP:

  • 5 Hang Cleans (95/65)
  • 7 SDLHP
  • 10 MB Slams (20/14)