August 1, 2016

August 1, 2016

dynamic :

5 minute clock

a) handstand hold/plank x 15 secs

b) med ball clean x 5

c) pushups x 7

d) situps x 9

e) bear crawl - length of room

endurance wod
3 minute amrap of :
8/6 calorie row
8 kb swings (53/35

rest 3 minutes

3 minute amrap of :
8 goblet squats (53/35)
40 ft bear crawl

rest 3 minutes

3 minute amrap of :
burpees

rest 3 minutes

3 minute amrap of :
16 double unders
8 situps

rest 3 minutes

3 minute amrap of :
8/6 calorie row
8 kb swings (53/35)
+
25 tough pullups

OR

strength wod :
every 2 minutes x 5
a) clean+fs+jerk : 1+3+1
every 1:30, 4 sets
b) clean pulls x 3 reps @ 90-95% of 1rm clean.
c) weighted situps x 50
d) tough pullups x 25

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