8-12-16
A.
Thruster; 6 sets
2 reps; working up to a tough set of 2 reps; from a rack;
B. WOD:
For time
21x Thruster [95/65#]
18x CtB Pull Ups
15x Box Jump Overs
12x Thruster 95/65#
9x CtB Pull Ups
6x Box Jump Over
3x Thruster 95/65#
adv can try 115/75#
8-11-16
A.
Team Row - Row 3000m in teams of 3 or 4
- no more than 100m at a time -
B. WOD:
for time;
800m run
40x V-Up
30x Pistol/Walking Lunge 1:2 pistol/lunge ratio
20x KB Swing or Hang Snatch [10x each arm]
15x Handstand Push Ups
10x Burpee Toes to Bar [1x burpee into 1x toes to Bar]
8-10-16
A.
4-5 sets; for warm up
Snatch Balance x3-4 reps; working on solid punch out working up in weight
B. Benchmark WOD
"Nancy"
5 Rounds for time;
400m Run
15x OHS; 95/65#
8-9-16
A.
5 sets working up in weight - same load on the bar
A1. Hang Squat Clean x3; rest 30 sec
A2. Clean Extension x5,
rest 90 sec working up in weight; 50%, 60%, 70, [75-80] based on 1rm Clean.
B. WOD:
5 Rounds for time; [15 in total]
high effort 20 sec on; 40 sec off;
1. Power Clean & Push Jerk; 60% of 1RM
2. Toes to Bar
3. Row for Cal
score is total reps
8-8-16
A.
15 min Alt EMOM; [5x each station]
A1. Floor Press x5; working up in weight
A2. Hollow Rock x15
A3. Strict Pull Up; x 3 - slow, 3-4 sec down weighted if possible
WOD:
15 min AMRAP
200m Run
15x KB Swings 53/35# [adv 70/53#]
12x Burpee 9x Pull Ups [Chest to Bar adv]