Month: August 2018

Clean Complex 1 Hang Squat Clean + 2 Front Squat = 1 set 4×1, Every 2 min 5RFT – 13 Minute Cap 15 Burpees 2

Push Press (off Racks) 5×3, Every 90 Seconds Ladder 10-1 Kip Swings 1-10 Push Presses (95/65) 11 min cap 4 min rest for everyone Snatch,

Box Back Squats 4×4, 80%, Every 2 min For time Ladder – 22 min cap  5 Laps 10 Semi- Squat Cleans (185/125) 4 Laps 8

AMRAPS – Start people on different parts Part A: 6 Min AMRAP of 12 Chest to Deck Push Ups 15/12 Cal Row Right into Part

Remembrance WOD Part1 “Joe’s Last Christmas” 35 Min AMRAP 12 Burpees 25 Slam Ball Over Shoulders (50/30) 03 Lap Run or Walk  – Holding a

KB Circuit 9 KB – Goblet Squats 7 KBS – Eye Level 5 KBS – Overhead (weight should be based off this) x 3 sets,

Skill: Pull-Ups or Muscle Ups 5 x Max Unbroken Reps (stop at 10 reps, make it harder) *Goal rep range 3 – 10 Every 2