6 rounds
Farmer Carry Down and Back HAP.
400 m run/erg/row.
Bro Sesh
60 curls
60 skull crushers
60 lateral raises
Wednesday 8/17/16
Bench Press- 18-15-12-9-7
10 rounds for time of:
3 deadlifts
25 Double Unders
Rest: 30.
Monday 8/15/16
Front squat 1-1-1-1-1-1-1-1-1-1 reps
WOD
4 Rounds
20 Lunges keep unbroken weight as needed
15 Ring Dips
Friday 8/13/16
Single Arm D.B. Row
5x6 H.A.P. with great form.
4 rounds for time of:
135-lb. sumo deadlift high pulls, 20 reps
30 GHD sit-ups
Cash out: 150 Double Unders
Thursday 8/12/16
For time:
12 ring handstand push-ups( or 2x ring push ups)
225-lb. back squats, 15 reps
20 burpees
9 ring handstand push-ups
205-lb. front squats, 18 reps
20 burpees
6 ring handstand push-ups
185-lb. overhead squats, 21 reps
20 burpees
Wednesday 8/11/16
Make 3 attempts at each of the following:
Max set of single-leg squats on your left leg.
Max set of single-leg squats on your right leg.
Max set of left-arm dumbbell push press(unbroken)
Max set of right-arm dumbbell push press(unbroken).
Max set of strict toes-to-bars.
For the squats, a set ends when your opposite foot touches the ground or you rest excessively at the top. For the push press, use the heaviest dumbbell that you can find and still get at least 3 reps. Warm up for each and rest as needed between efforts.
Monday 8/8/16
TK
Complete as many rounds as possible in 20 minutes of:
8 strict pull-ups
8 box jumps, 36-inch box
12 kettlebell swings, 2 pood
Thursday 8/4/16
1) Deadlift 5-5-5-5-5 reps.
2) Collect 5 minutes in perfect plank. Butt tight belly in.
Tuesday 8/2/16
CrossFit
12-9-6 reps for time of:
165-lb. squat snatches
225-lb. bench presses
Accessory:
Banded Tricep Extensions- 4x10.
Rear Delt Fly- 4x10.
Monday 8/1/16
40-30-20-10 reps for time of:
Toes-to-bars
Wall-ball shots, 20-lb. ball
Rest 5 minutes, then,
40-30-20-10 reps for time of:
Hip extensions holding a 25-lb. plate
Wall-ball shots, 20-lb. ball