8.12

A) tabata handstand walk

Tabata squats 

Tabata push-up 

B) strength work

Bent over barbell row

5×10 (all heavy)

B) midline accessory work 

(not for time)

15 ghds+15 abmat sit-ups x 4

C) 50 burpees+50 KB swings 70/53

Friday May 8,2015

Skill: Bent over row

5×10

WOD 

10-20-30

Ovhd Squat 115/75

Toes to bar 

Box jump 24/20

15 min cap

Thursday May 7,2015 

Partner Skill: 
8 min AMRAP 

Row 15/10 cal

Plank hold

(arms extended)

WOD:

4 rounds

200m medball run

40′ medball ovhd walking lunges 

40 double Unders

(80 single Unders)

Overhead lunges the 

Arms do not need to be locked out, the ball must remain over the horizontal plane measured from the top of the head.

8.11

8.11

A) :40 on :20 off until completion-

150 wall balls @ 10′ 20/14

90 double unders

30 muscle ups

(6 min cap on the muscle up portion. Still :40 on :20 off)

B) easy 2 mile run w/four :20 sprints to put in at your discretion.