Team Work Makes the Dream Work

Team Work Makes the Dream Work

Skill:

Rope Climb

WOD:

In teams of 3 complete the following:

For Time – 

12 Rope Climbs

30 Tire Flips (jump in and out)

2,400m Run

3,000m Row

600m Farmers walk w/ 2 barbells 55/35

300′ Handstand Walk

*You may do this in any order you wish.  You can split the work up or all take on your own tasks.

Bells, Balls, and BW

Review of the Hang Power Clean

 

WOD:

20 minute AMRAP:

10 Box jump 24/20

10 KB Cleans each arm 1.5/1

10 Ball Slams 20/14

Open wod 13.1

17 Minutes as many reps as possible

40 burpees

Snatch 75/45 30 reps

30 burpees

Snatch 135/75

20 burpees

Snatch 165/100

10 burpees

Snatch 210/120 as many reps as possible

Nasty Girls

Hang Power Cleans

5-5-5-5

“Nasty Girls”

3 rounds

50 squats

7 muscle ups

10 hang power cleans 135lb

Body weight

Skill

review of air squat

review of pushup

WOD

10 min AMRAP

10 ring rows feet elevated

10 squats

10 ring pushups feet elevated

10 wallballs

10 prone rows

10 8count burpees

 

 

Mr. Joshua

Strength

Deadlift warm up for wod

WOD

Mr. Joshua
Joshua HarrisSO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Five rounds for time
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Glute ham situps will be subbed out with medball tosses against wall while doing your situps

Tabata This

Skill 

Kipping

WOD

Tabata

1. row for calories

2. pullups

3. pushups

4. situps

5. squats

score is total reps of each exercise

Above the belt

Weighted Pull Up 

5-4-3-2-1

WOD

400m run

5 ring dips

30 situps

10 ring dips

30 situps

15 ring dips

30 situps

20 ring dips

20 pullups

30 leg lifts

15 pullups

30 leg lifts

10 pullups

30 leg lifts

5 pullups

run 400m

A**tastic

For Time – 

50 Overhead walking lunges 45/25

50 KB swings 53/35

50 Jump Squats

50 Box Jumps 24/20

50 Elevated glute bridges

50 Back extensions

50 Split squats

50 Ball slams 20/14