082116

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STRENGTH

1 REP SNATCH (yes, squat)

WOD

For Time

50 Burpees
100 Pull Ups
200 Air Squats
400 Double Unders

or

1 mile run
300 air squats
1 mile run

31 Hero’s

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2 person team

31 min AMRAP

8 thrusters 155/105
6 rope climbs
11 box jumps 30/24

Partner 1 performs the workout listed above.  Partner 2 runs 400 meters with a 45/25 plate.  When Partner 2 returns from the run, Partner 1 will grab the plate and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.

081916

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STRENGTH

Strict Press – 2 rep max

WOD – Fran

[RFT] – Rounds of 21-15-9 reps of:

–  Thrusters  @  95 / 65  ( M / W )
–  Pull-ups

B scale weight is:  75 / 45
C scale weight is:  65 / 35

081816

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STAMINA

1500 m row
1 mile run

WOD

21-15-9

Wall Ball 20/14
Toes To Bar
Handstand Push Ups

081716

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STRENGTH

Push Press 5×1 @ 85%

WOD

3 Rounds For Time

60 double unders
30 calorie row
15 deadlifts 245/165

081616

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STRENGTH

3×8 Back Squat (65%)

WOD

7 min AMRAP

7 burpee over bar
7 hang power snatch 75/55

081516

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STRENGTH

Bench Press 3×10 (Climb each set)

WOD

2 Rounds For Time

20 thrusters 95/65
20 pull ups
20 wall balls 20/14
20 calorie row

081416

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WOD

For Time

100 Double Unders
50 KB Swings 53/35
25 Hand Stand Push Ups

80 Double Unders
40 KB Swings 53/35
20 Hand Stand Push Ups

60 Double Unders
30 KB Swings 53/35
15 Hand Stand Push Ups

40 Double Unders
20 KB Swings 53/35
10 Hand Stand Push Ups

20 Double Unders
10 KB Swings 53/35
5 Hand Stand Push Ups

081316

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STRENGTH

1 REP MAX DEADLIFT

WOD

2 Person Team

Come in and find out what the FUNctional Fitness will be!

081216

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STRENGTH

Cleans 4×3 @ 75%

WOD

For Time

1 rounds

800 m run
60 air squats
30 pull ups
15 power snatches 155/105