Aug 15, 2019

8-16-19
Friday
Challenge: Tabata row for total cal

WOD
“JT”
21-15-9
Handstand push-ups
Ring Dips
Push-ups

Aug 14, 2019

8-15-19
Thursday
Challenge: 4X5 of Deadlift at same weight. Then at same weight do as many reps as possible for a final set.

WOD
For Time:
10 Deadlifts @ 80% of challenge
20 Slamball cleans(over shoulder)
30 Prisoner Step Ups
40 Burpees to a 6” target.
30 Prisoner Step Ups
20 Slamball cleans(over shoulder)
10 Deadlifts @ 80% of challenge
Wednesday
Challenge: 3 sets of:
5-8 Tempo pull-ups 3121

WOD
5 rounds For Time
400m Run
15 Supine Ring pull-ups

Aug 13, 2019

Tuesday
Challenge: 4 Sets of:
10 reverse Snow Angles
8-10 Controlled Single Arm Dumbbell Row
8-10 Banded Tricep Pull Downs

WOD
50 Doubleunder Buy-in
10-20-10
Cal Assault Bike
Kettlebell Swings
50 Doubleunder Buy-out

Aug 11, 2019

8-12-19
Monday
Challenge:
3 sets of:
10 Back Squats
30 second Plank Hold

WOD
15 min AMRAP
9 Toes to Bar
7 Box Jumpovers (24/20)
5 Thrusters (135/95)