8/4/2016

A) Clean and Jerk Max out

B) 5K row

After row, 5 Rounds not for time

  • 10 V ups
  • 10 Bicycles (L+R =1)
  • 10 Abmat sit up or GHD
  • 10 Mountain climbers (L+R =1) 

8/3/2016

A)  Thrusters

  • 4×10 @ 95/65
  • 3×8 @ 115/80
  • 2×6 @ 135/95

B) 16 min AMRAP

  • 24 Double unders
  • 16 Knees to elbows
  • 8 Walking lunges (l+r=2)

8/2/2016

A)  Handstand practice 

15 minutes to work on any of the following:

  • Wall walks
  • Donkey kicks
  • Handstand holds
  • HSPU
  • Kipping handstands
  • Free standing HSPU
  • Ring HSPU (games honor)

B) 15 min EMOM of "Chelsea" 

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats  

Rest 2 minutes, then: 

C) 3 RFT of "Nancy"

  • 400 m Run
  • 15 OHS (95/65)

8/01/2016

A) The Big Clean Complex

6 sets of the following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +
*One set consists of all 12 reps. 

**Increase weight per set as you are able.

B) 4 Rounds for time

10 Burpees
10 Box jumps (30/24)
20 KBS (55/35)
20 HRPU
30 Abmat sit ups
30 DU