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)

Aug 9, 2019

8-10-19
Saturday
WOD
With a partner
Deck of Cards
♠️ Kettlebell Swings
♣️ Row for cal
♦️ Ring Dips
♥️ Burpees

Joker both partners do 20 Air Squats before picking up next card.

Aug 8, 2019

8-9-19
Friday
Challenge: 3X10 Kettlebell or Dumbbell Floor Bench. One arm locked the other pressing, alternate arms doing 5reps/arm.
3X10 Back Extensions

WOD
“The Standard”
30 Clean and Jerks (135/95)
30 Muscle-ups (L1-Pull-up+push-up =1MU)
30 Snatches (135/95)

*12 min Time Cap

Aug 7, 2019

8-8-19
Thursday
Challenge: Tabata Mountain Climbers for max TOTAL reps.

WOD
400m Run Buy In
21-15-9
Bent row (95/65)
Box Jumps (24/20)

400m Run Buy Out

Aug 6, 2019

8-7-19
Wednesday
Challenge: 5 sets of:
5 reps Front Squat
30 second Superman Hold

WOD
Building Effort
2:30 Assault Bike for cal (constant effort)
1 min Rest
2:30 Kettlebell Front Rack Tall Kneeling to Standing(35/18)
1 min Rest
2:30 No Pushup Burpee to Plate
1 min Rest
2:30 Farmers Walk(70/53)

Aug 5, 2019

8-6-19
Tuesday
Challenge: 2X3, 2X2, and 2X1 Sumo deadlift building every set.

WOD
3 Rounds for Time
40 Double Unders
10 Double Kettlebell Clean and Push Press (53/35)
10 Toes to Bar
10 Dumbbell Deadlifts (50’s/35’s)
10 Strict Ring Dips

Scale load to go, close to, unbroken so you can stay moving.

Aug 4, 2019

8-5-19
Monday
Challenge: Max Handstand Hold

WOD
4 Rounds For Time
500m Row
15 Pull-ups
12 Sit-ups
9 Handstand Pushups

Aug 2, 2019

8-3-19
Saturday
WOD
30 min AMRAP
20 Air Squats
20 Pushups
30 Sit-ups
30 Single Kettlebell Sumo Deadlift (53/35)

Aug 1, 2019

8-2-19
Friday
Challenge: N/A

WOD
“Half run Hidalgo”
For Time
1 mile Run
2 min rest
20 Squat Cleans(135#/95#)
20 Box Jumps (24/20)
20 Overhead Walking Lunge (45#/25#)
20 Squat Cleans(135#/95#)
20 Box Jumps (24/20)
2 min rest
1 mile Run

L1- Front Carey the plate in the lunges.