[Saturday] 08.26.17 Team WoD

AM
[A] Warm-up

[B] 5 Rounds for Time (Team WoD)
30 KBS (#70)
25 Push-ups
20 GHSU

Cash-out
4 Laps- Double KB (#70) Farmer Carry- Each partner does a full lap then switch

19:41

[C] 12 min EMOM

Min 1: 5 C2B

Min 2: :Max Ring Tuck/L Sits

Min 3: 8 Hip extensions

[Friday] 8.25.17 Split Jerk + Grace

PM
[A] Warm-up

[B} Split Jerk 5x5 climbing
135, 155, 185, 205, 225

[C] "Grace"
30 clean and jerks 135

1:51

20 UB, then 4 singles, 2 UB, 2 singles, 2 UB

[D] Accessory
4 Rounds for Work:
13 GHSU
30 DU

[Thursday] 8.24.17 Muscle-up work + Christine

PM

[A] Warm-up

[B] Muscle up work
5 sets of:
3 hollow kips on the rings
3 hips to rings
3 feet up (box) transition work or three attempts

[C] "Christine"
3 rounds of
500m row
12 DL (bodyweight)
21 box jumps (24")

10:45, DL @ #225

[D] Max Handstand Hold

1:36 

[E] 3 Round of Midline:

:30 seconds 1-handed KB (#70) Side hold (Shoulder- up and back) R/L

[Wednesday] 8.23.17 Back Squat + Metcon

PM
[A] Warm-up

[B] Back Squat 5x3
225, 275, 295, 315, 325

[C] For time:

100 double unders
30 burpees
1 mile run

12:43

3 minutes to complete DU and Burpees. Slow 1 mile run!

[Tuesday] 8.22.17 Skill Work EMOMS

PM
[A] Warm-up
Row 1K

[B] 20 min EMOM
8 Ring dips
8 T2B
6 Pistols
30 DU

[C] 12 min EMOM
:30 Side Plank R/L (within the same minute)
Max holds on pull-up cannonballs
:30 squat hold

[D] 10 mins on Stair master

[E] 30 min ins whirlpool

[Monday] 8.21.17 Hang Squat Clean + EMOM Front Squat + Row

PM

[A] Warm-up

[B] Hang Squat Cleans- Climbing  5x2

95, 135, 155, 185, 195

[C] 20 min EMOM 

Min 1: 5 front squats 185(from the ground)
Min 2: 20/15 cal. Row

5/20, 5/20, 5/20, 5/20, 5/20 5/20, 5/20, 5/16, 5/18, 5/16, 5/18

Rough. Made 6 rounds, but mentally checked out after that. Had the leg strength, went UB on all squats. Was a rough- capacity workout. Good Benchmark workout in my opinion.

[Thursday] 8.17.17 Mid-line + Metcon

PM
[A] Warm-up

[B] Not for time:
3 Rounds

10 strict HSPU
10 strict pull ups
10 strict toes to bar
10 good mornings

[C] 12 min AMRAP
12 box jump overs 24/20"
6 DL (305/185#)

8+10

[Wednesday] 8.16.17 Squat Snatch+ Core

PM
[A] Warm-up

[B] Squat Snatch 5x2
95, 115, 135, 135, 145

[C] For Time:
21-15-9
Double DB shoulder-to-overhead (#50)
Cal Row

Straight into

21-15-9
KB Snatch (#53)
Hip Extension (Setting on 6 holes)

11:47

[Tuesday] 8.15.17 TABATA Abs + " The Chief"

PM
[A] Warm-up

[B] TABATA ABS
6 Rounds
Plank
Knee-to-Elbows in Mt. Climber
Russian Twist (#53 KB)
Sit-ups

[C] The Chief
5 Rounds of 3 min AMRAP

3 Power Cleans 9#135)
6 Push-ups
9 Squats

5+15, 5+5, 5, 5, 4+12

**Score equals the lowest round 4+12

[Monday] 8.14.17 OHS + Metcon

PM
[A] Warm-up

[B] OHS 5x5
95, 115, 135, 145, 145

[C] For Time:
2 Rounds
22 Thrusters (#95)
22 Pull-ups

6:40

[Saturday] 8.12.17 30 min Team AMRAP

AM
[A] Warm-up

[B] 30 min AMRAP
10 HSPU
20 Deadlifts (#185)
30 Box jumps (24")
50 Pull-ups
60 Lunges

3+ 91

[Friday] 8.11.17 Push Press + 15 min AMRAP

PM
[A] Warm-up

[B] Push Press  5x5
135, 155, 165, 175, 185

[C] 15 min AMRAP
10 Lunges
8 Box jumps
6 S2OH (#95)
4 OH Squats

11+13

[Thursday] 8.10.17 EMOM+ MetCon

AM
[A] Warm-up

[B] 5 min EMOM
5 T2B + 3 Thrusters

Done- #115 Thrusters

[C] For Time:
1K Row
15 Power Snatches 9#115)
1K Row

9:07

Rowed around 1:48/500m pace 10 power snatch UB and then singles- 

[Wednesday] 8.09.17 Squat Cleans + Metcon

PM
[A] Warm-up

[B] Squat Cleans 5x2
135, 185, 195, 225, 245

[C] For Time:
20 DL (#135)
20 Hang Power Cleans
20 Front Squats
20 Push Press
20 Back Squats

EMOM 3 burpees

4:50

[Tuesday] 08.08.17 Bench Press + EMOM

PM
[A] Warm-up

[B] Bench Press 5x5
135, 185, 195, 215, 225

[C] EMOM- 12 minutes

Min 1: 12 Hand release push-ups
Min 2: 12 KBS (#70)

Done

[Monday] 8.7.17 Front Squat + Metcon

PM
[A] Warm-up

[B] Front Squat 5x5
135, 185, 205, 225, 245

[C] 9 min AMRAP
6 Strict pull-ups
9 Front squats (#135)

6+1

[Friday] 8.4.17 Shoulders + Metcon

PM
[A] Warm-up

[B] Strict Press 5x5
95, 115, 135, 145, 145

[C] For Time
30 Cal row
30 Burpee box jump overs (30")
30 HSPU

8:24

[Thursday] 8.3.17 Row/Push-ups

PM
[A] Warm-up

[B] For Time:
50-40-30-20-10
Cal Row
Push-ups

17:54

[C] 3 Rounds NFT:
5 Strict pull-ups
:30 second knee tuck holds
10 Banded tricep pull-downs

[D] 15 min on bike

[Wednesday] 8.2.17 Deadlift + Metcon

PM
[A] Warm-up

[B] Deadlift - 5x5
225, 285, 315, 335, 335 (UB)

[C] 8 min AMRAP
Ascending Ladder
Deadlifts, 1-2-3-4-5-...
T2B 2-4-6-8-10-12...

7+8

[Tuesday] 8.1.17 Pistol Work

PM
[A] Warm-up

[B] 15 minutes of Pistol Work

[C] 4 FRT:
28 Pistols
15 Power cleans (#115)

15:52

First two rounds were heels on a #10 plate, last 2 rounds where with 4 (#45) plates.  All power cleans were UB

[Wednesday] 7.26.17 Front Squat + Optimus Prime

PM
[A] Warm-up

[B] Front Squat- 2, 2, 2- Moderate Weight
135, 185, 205, 225, 245

[C] Optimus Prime 
7 min AMRAP
Wall Balls (#20)
EMOM- 5 DL (#225)

129