Wednesday, 7-23-14

Strength/Skill – Hang Power Clean 5 rep TnG

For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups (2:1)

Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats.
Modify Handstand walk with wall walks against wall or on box.
50 wall walks if your against wall.
100 wall walks if you are on box.


Saturday, 7-19-14,

Team WOD

For Time
100 Wall Ball Sit-Ups 20/14 (Together, passing ball back and forth)
100 Shoulder to Overhead – 115/85 (One works, one rests)
100 Pull-ups – (One works, one rests)
800m Plate Run 45/25 – (Run together, One carries at a time)


Friday, 7-18-14

Strength/Skill – 6 min EMOM – Even Min – 10 KB Swings
Odd Min – 5 D.B. Thrusters (light)

AMRAP 4 Minutes:
5 Deadlift (275/185)
10 Burpees

Rest 3 minutes

AMRAP 4 Minutes:
4 Squat Clean (135/95)
8 Ring dip

Rest 3 minutes

AMRAP 4 Minutes:
3 Power Snatch (135/95)
6 Handstand Push ups


Monday, 7-14-14

6 min. a.m.r.a.p.
row 1000m
with remaining time as many Pull-ups as possible
score is total pull-ups

rest

6 min. a.m.r.a.p.
50 S.2.O. 95/65
with remaining time as many box jumps (20/18) as possible
score is total box jumps

Strength/ Skill – 15 mins to establish 1 RM Back Squat