Thursday August 10th
SWOD Slay the Goat! Skills only, no barbell CWOD 1->10 Tire Flips 10->1 Burpees Row 5/3 cal b/w rounds
Wednesday August 9th
SWOD Find heavy complex Hang Snatch + Hang Squat Snatch + Power Snatch + Squat Snatch CWOD "Helen" 3 RFT Run 400m 21 KBS (53/35) 12 pullups
Tuesday August 8th
SWOD Row 2k compare to 5-1-17 CWOD Accumulate 1 min L-sit hold Then 2 rounds 15 HSPU 21 Ring rows 9 Snatch (135/95)
Monday August 7th
SWOD HSPU work CWOD For time 100 Wall Balls (20/14) 50 Box Jumps (24/20) 25 Clean and Jerk (135/95)
Saturday August 5th
Aerobic Capacity 4 rounds Run 600m easy jog 200m, no rest between rounds Rest 2 min 2 rounds Run 300m easy jog 100m CWOD Teams of 3 150...
Friday August 4th
SWOD 4x5 Strict Press Build CWOD 4 RFT 15 Tire flips 50m KB farmer's walk (70/53/35) 20 KBS (70/53/35) 50m KB farmer's walk
Thursday August 3rd
SWOD L-sit practice Attempt to accumulate 2-3 minutes CWOD 10 Rounds 10 DL (185/125)(155/105) 10 pushups Optional additional work Bell up...
Wednesday August 2nd
SWOD Find heavy Snatch Balance (can be from the rack in later attempts) CWOD AMRAP 15 1...2...3...4...5... OHS (155/105, 135/95) 25 DU...
Tuesday August 1st
SWOD Alternate partners Row 10 cal Row 20 cal Row 30 cal Row 40 cal Row 50 cal Paced air squats every time you come off of the rower CWOD...
Monday July 31st
SWOD Ring MU transition practice CWOD Death by: TTB Burpee