Presses
Military press
5-5-5
Push press
3-3-3
WOD
5 rounds for time
5 renegade rows right arm
5 push ups right leg elevated
5 renegade rows left arm
5 push ups left leg elevated
20 medball slams
Military press
5-5-5
Push press
3-3-3
WOD
5 rounds for time
5 renegade rows right arm
5 push ups right leg elevated
5 renegade rows left arm
5 push ups left leg elevated
20 medball slams
Kettlbell skills
kettllebell high pulls
Kettlebell Snatch
kettlebell cleans
single arm swings
taters
WOD
Hold plank for 2 min then
3 Rds
40 squats
30 sit-ups
20 HRPU
10 pull ups
then hold plank for 2 min (you all will be at different spots at this point so be honest and watch the clock for yourself)
time is total including planks
For Time:
40 burpees
30 wall balls (20/14)
20 HRPU
10 pull-ups
Rest 3 min.
10 pull ups
20 HRPU
30 wall balls (20/14)
40 burpees
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.
WOD:
“TK”
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36″ box
12 Kettlebell swings, 2 pood
Good job yesterday everyone!
Strength:
Bench Press
5-5-5-5-5
AMRAP 7 minutes
Burpees
This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.
If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.
WOD:
AMrepsAP 10 min of
Single arm KB clean and press
*Switch arms as needed.
Rest 3 minutes
AMrepsAP 10 min of
T2B and push-ups
*Switch exercises as needed.
Front Squat
3-3-3-3-3
WOD
5min AMRAP
5 Thrusters 100/70
5 Lateral jumps over barbell
5 Barbell bent over rows
CASH OUT TO BE DETERMINED!!!
SKILL
Holds
WOD
3 rounds of 40 sec on 20 sec off 1 min rest between rounds
Make up CrossFit Total
or
150 wallballs
50 double unders/situps
40 double unders/situps
30double unders/situps
20 double unders/situps
10 double unders/situps
