Monday – 8/29/16

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WOD #1 – 15 min

5 Rds

Back Squats x 5 (225/135)

Kettle Bell Swing (Am) x 10 (55/35)

 

WOD #2 – For Time

5 rds

Toes 2 Bar x 6

Dumbbell Hang Snatch x 8 (Alt Arms 4 ea)

Wall Ball x 10 (20/14)

 

Gymnastics:

Ring Dip x 6 (3 rd)

Chest 2 Bar x 6 (3 rd)

 

Accessory:

Bench Press x 5 (190/90) (3 rd)

Tricep Extension x 10 (3 rd)

Bent over Dumbbell Flies x 10 (3 rd)

Sunday – 8/28/16

BSW_Logo_Cutout_Black

WOD #1 – For Time

10 Rds

Power Cleans x 5 (155/85)

Walking Lunge x 10

 

WOD #2

NA

 

Gymnastics:

Ring Dip x 6 (3 rd)

Chest 2 Bar x 6 (3 rd)

Accessory:

Barbell Curl x 15 (4 rd)

Upright Row x 10 (3 rd)

Dumbbell Floor Press x 10 (3 rd)

TGIF! – 8/26/16

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Friday – 8/26/16

 

WOD #1 – For Time

Hero WOD DVB

Run 1 mile with 20/14 lb medicine ball

8 rounds of:

Wall Balls x 10

Rope Climb x 1

Run 800 meters with 20/14 lb medicine ball

4 rounds of:

Wall Balls x 10

Rope Climb x 1

Run 400 meters with 20/14 lb medicine ball

2 rounds of:

Wall Balls x 10

Rope Climb x 1

 

Post time to board

 

WOD #2

NA

 

Gymnastics:

Ring Dip x 6 (1 rd)

Chest 2 Bar x 6 (1 rd)

Accessory:

Barbell Curl x 15 (4 rd)

Thursday – 8/25/16

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WOD #1 – For Time

Power Squat Clean x 10 (135/75)

Sit-up x 50

Power Squat Clean x 8 (135/75)

Sit-up x 40

Power Squat Clean x 6 (135/75)

Sit-up x 30

Power Squat Clean x 4 (135/75)

Sit-up x 20

Power Squat Clean x 2 (135/75)

Sit-up x 10

 

Post time to board

 

WOD #2

NA

 

Gymnastics:

Handstand Hold x 30 sec (2 rd)

Hanging “L” x 15 sec  (1 rd)

 

Accessory:

Barbell Curl x 15 (4 rd)

Wednesday – 8/24/16

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WOD #1 – 15 min

5 rds

Deadlift x 3

Post load to board

 

WOD #2 – For Time

5 rds

Thruster x 10 (95/65)

Kettlebell Swing x 10 (55/35)

Box Jump x 10 (24/20)

 

Gymnastics:

Ring Dip x 10 (1 rd)

Chest 2 Bar x 10 (1 rd)

 

Accessory:

3 rd (Alternate)

Bench Press x 5

Pull-up x 6

Monday – 8/22/16

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WOD #1 – 15 min

5 rds

Power squat clean x 3

 

WOD #2 – Continue until 3 rds cannot be completed in 3 min

3 rds at every interval

 

0:00 to 3:00

Pull-up x 3

Push-up x 6

Squat x 9

 

3:00 to 6:00

Pull-up x 4

Push-up x 8

Squat x 12

 

6:00 to 9:00

Pull-up x 5

Push-up x 10

Squat x 15

 

9:00 to 12:00

Pull-up x 6

Push-up x 10

Squat x 18

 

Etc…

 

Gymnastics:

Ring Dip x 10 (1 rd)

Chest 2 Bar x 10 (1 rd)

 

Accessory:

Hammer Curl Press x 10 (3 rd)

Upright row x 10 (3 rd)

Sunday – 8/21/16

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WOD #1 – For Time (20 min time cap)

1 rd

Squats x 100 (135/85)

Front Squat x 50

Back Squat x 50

 

At every break in your squats do the following

 

Overhead weighted box Step-ups x 10 (45/25)

Hanging dumbbell snatch x 10 (5 ea arm) (65/35)

 

WOD #2 – 10 min

AMRAP

Kettlebell Swing (American) x 10 (55/35)

Wall ball x 10 ( 20/14)

 

Gymnastics:

Ring Dip x 10 (1 rd)

Chest 2 Bar x 10 (1 rd)

 

Accessory:

Barbell Curl x 15 (4 rd)