Month: August 2015

IMG_6758CFE:

MOB/DYNWU

18 Rounds:

60s Run. 20s Sprint.

Then: 3 Rounds

15 Bulgarian Split Squat/Push-ups

 

 

 

 

CF:

MOB/DYNWU

A. Front Squat

3 by 1 @ 60/70/80%

2 by 1 @ 85%

1 by 1 @ 90%

1 by 3 @ 80%

3 by 2 @ 85%

 

B. 4 Rounds:

100m Farmers Carry (53/35)

20 Wallballs (30/20)

100m Sprint

20 Cal Row

FullSizeRender-2CFE:

MOB

DYNWU

800m Run

4 RFT:

10 T2B

20 KBS

30 Wallballs

800m Run

 

CF:

MOB/DYNWU

A. Handstand Progression Work and Strength Work

 

B. For Time:

1000m Row

Lunge to Rig (135/85)

10 Pull-ups

10 Pistols

20 Pull-ups 

20 Pistols 

30 Pull-ups

30 Pistols 

Lunge to Rowers (135/85)

40 Back Squats (135/85)

Handstand Walk back to Rig or Complete 40 Shoulder Taps on Wall or Complete a Cumulative 40s Hold on Wall

IMG_4062CFE:

MOB

DYNWU

LI

4 by 1200m.

90s Rest.

Then:

3 Rounds

12 Side T Stand w/Front and Back Toe Taps

 

CF:

MOB/DYNWU

A. Push Jerk

Work to Heavy Single. Then:

1 by 1 @ 90/95/100%

 

B. For Time:

1M Run

50 Russian KBS (53/35)

40 Lying Toes to KB

30 Hang Power Clean (135/95)

20 Cal Row

1M Run

CFE:

MOB/DYNWU

4 RFT:

400m Run

20 OH Walking Lunges

20 Plate to OH

20 Donkey Kicks

 

CF:

MOB/DYNWU

A. Isolation Work.

3 by 12. Ground to Bridge Up. Utilizing BB and Flat Bench.

3 by 5-8 Strict Pull-ups

3 by 10. Straight Leg DL w BB

 

B. For Time: 

800m Run

15 OHS (95/65)

50 Mtn Climbers with Feet on Wall 

400m Run

15 OHS (95/65)

50 Reverse Rollup with Toes to High Rig

200m Run

15 OHS (95/65)

50 Grasshoppers

 

IMG_4057CFE:

MOB

DYNWU

5 RFT:

400m Run

10 Pull-ups

10 Pushups

30 Sit-ups

30 Air Squats

1M rest.

 

CF:

MOB/DYNWU

A. Back Squat

1 by 2 @ 60/70/80%

2 by 2 @ 85%

 

B. Partner WOD: 6 RFT

20 Tire Flips (Heavy)

20 DL (165/115)

20 GHD SU or Anchored Sit-ups

200m Run

IMG_4056-2CFE:

MOB

DYNWU

4 RFT:

200m Farmers Carry

400m Run

20 Box Step Ups

 

CF:

MOB/DYNWU

A. 3 by 8 

Hanging Leg Raise

Reverse Grip Pull-up

 

B. Snatch Warmup. Then:

Heavy Single . Then:

1 by 1 @ 90/95/100%

Then: 3 by 2 @ 90%

 

C. 9M CAP:

40 Lateral Box Jumps (24/20)

30 Box Jump Overs (24/20)

20 DL (185/135)

10 Muscle Ups or CTB/Ring Dips

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