WOD for 7/22/16

Skill:
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated time

WOD:
Against a 3 minute running clock, complete:
400 Meter Run
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.

WOD for 7/21/16

Strength:
Three sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
Rest 60 seconds

WOD:
Five rounds for time of:
Run 400 Meters/Bike 1/2 Mile/Row 500 Meters
20 Push-Ups
10 Chest-to-Bar Pull-Ups or Strict Pull-Ups

WOD for 6/19/16

WOD:
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Supinated-Grip Pull-Ups

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:
15 Ring Dips
15 Box Jump-Overs (24″/20″)

Rest 4 minutes, and then…

Complete as many calories as possible in 4 minutes of:
Assault Bike or Concept 2 Rower

WOD for 7/18/16

Strength:
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep

Build over the course of the 10 sets to today’s 1-RM.

WOD:
“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell

WOD for 7/14/16

Strength:
Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

WOD:
Five rounds for time of:
5 Muscle-Ups or 10 Pull-Ups
20 Wall Ball Shots (20/14 lbs)

WOD for 7/13/16

Strength:
Every 3 minutes, for 18 minutes (6 sets):
Deadlift x 3 reps
*Set 1 – 3 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 3 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 3 reps @ 80-85%

WOD:
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Reverse Lunges with Kettlebells (24/16 kg KBs)
9 Toes to Bar
6 Strict Handstand Push-Ups