WODs

Wednesday August 16th, 2017

“A1. Bench press, 5 x 8, 11X1; no rest
A2. Ring rows, 5 x 8-12, 31X2; 2:30 rest
+
10:00 @ 90%:
5-7-9-11… increase by 2 each round
Push-ups
Pull-ups
Assault bike calories

3:00 rest

10:00 @ 90%:
5-7-9-11… increase by 2 each round
Burpees
Box jumps, 24/20
100m run”

Monday August 14th, 2017

A. Weighted pull-up, build to a 2RM

+

“Filthy Fifty”
For time:
50 box jump, 24/20
50 jumping pull-ups
50 kettlebell swings, 35/26
50 walking lunges
50 knees to elbows
50 push press, 45/35
50 back extensions
50 wall balls, 20/14
50 burpees
50 double-unders

*35:00 time cap

Tuesday August 8th, 2017

“A. 10:00 muscle-up or kipping chest-to-bar pull-up skill work
(developing hollow body to arch strength, working on kip swings, developing movement pattern)
+
33:00 AMRAP:
11 pull-ups (option to do 11 CTB or 5 ring muscle ups)
22 hand release push-ups
33 row calories
44 double-unders (88 singles)”