WORKOUT OF THE DAY
August 7

Strength/Skill:
Behind the Neck Jerks: 1-1-1-1-1-1-1

Conditioning: 
For time:
100 KB Swings* (32/24kg)

*At the top of every minute, stop and do 5 burpees. Resume swings where you left off. Workout is complete when you reach 100 KB swings.

Compare scores to April 19, 2014.

August 6

Skill: 
Handstand Progressions: Handstand holds, kipping

Conditioning:
Every 4 min for 24 min:
10 HSPU
15 T2B
200m Sprint

August 5

Strength:
Strict Pull-ups: 4 x Max Effort

Conditioning:
10 min AMRAP:
5 SDLHP (135/95#)
30 Double-Unders

August 4

Strength:
Front Squat: 2, 2, 2, 2, 2
1 Set = 1 Pause Squat (2 seconds) + 1 Squat

Strength Endurance:
Every :90 for 15 minutes:
1 High Hang Clean + 1 Clean @75-85% of 1RM

August 2

Partner WOD:

20 min AMRAP:
Partner A completes a 400m Run while Partner B performs as many Wall Walks as possible. When Partner A returns from run, Partner B completes a 400m run while Partner A completes as many Walk Walks as possible.

Score = Total # of total Wall Walks when time expires.

August 1

Skill Work:
15 minutes of open skill work. Pick one movement you’re weak at and get after it. (Hint: DOUBLE UNDERS)

Conditioning:
15 min AMRAP:
2 Thrusters (95/65#)
2 T2B
4 Thrusters
4 T2B
6 Thrusters
6 T2B
8 Thrusters
8 T2B
… and so forth, continuing to add 2 reps each round until time expires.
Score = highest completed set at the end  of 15:00.

July 31

Strength:
Floor Press: 5-5-5-5-5

Conditioning:
Tabata:
Row (cals)
Push-ups
Box Jump Overs
Sit-ups

July 30

Skill Work:
10 min EMOM:
Evens: 30 sec L- Sit Hold
Odds: 30-50 DUs*
*If you’re proficient at DU’s, do 50. If not, attempt to make it to 30 each minute.

Conditioning:
8 min AMRAP:
1200m Run
Jerks (185/125#) for max reps in remaining time*
*Your score is total number of jerks completed

July 29

Strength:
Hang Power Clean: 2, 2, 2, 2, 2
Working up to 2 rep max

Conditioning:
15 min AMRAP:
4 Hang Power Clean (165/115#)
8 Pull-ups
12 Burpees Over the Bar

July 27

Strength:
Strict Press: 5-4-3-2-1-1-1
Starting at 75% of 1RM

Conditioning:
For time:
25 HSPU
50 Wallballs (20/14#)
25 Ring Dips
50 Wallballs
50 Air Squats

1 128 129 130 131 132 145