Monday 8/1/16

armSTRENGTH

landMINE 1arm row 8-10×5 1:2:2

pulleyLOWROW 8-10×5 1:2:2

1arm db press 8-10×5 1:1:2

db side laterals 10-15×5 1:1:2

CashOUT 10min partner plank, one person planks at a time for a total of 10min.

WHITEBOARD=month you were born

 

Tuesday 8/2/16

Lieutenant/DAN

partnerWOd

Reps are combined, no time on this WOd, grind through with quality movements.

100 wallballs

90 box jumps

80 slamball squats

70 db stepups

80 OH plate stepback lunge

90 MedBallSquatCleans

100 cal bike legs only

WHITEBOARD=assaultBIKE time/DAN

 

Wednesday 8/3/16

FenMia

100 situps

400m run

  • burpees 10,9,8,7. . . .1
  • manmakers 1,2,3,4. . . . 10
  • 200m run after each round

WHITEBOARD=time/man maker weight

6/10/16

5/12/16

2/29/16

1/19/16

Thursday 8/4/16

The rowers will be set up as an alternative to running, row will be the same meters as running.

pushYOself

400m run-1 min rest

800m run-2 min rest

1600m run-3 min rest

1600m run-1 min rest

400m run

Time ends after 2nd 400m run, must take rest times.

WHITEBOARD=time

5/19/16

5/3/16

3/8/16

1/28/16

Friday 8/5/16

Tuesday on a Friday?

tabata :20/:10×8 3:00rest

airSQUATS

pushups

bike legsonly

sit ups

DIPS

WHITEBOARD=favorite movement from today

During WOd keep track of highest/lowest reps per round, enter that info in notes, DO IT!

Saturday 8/6/16

PlateLungeLaugh

5rounds

50m plate lunge 45/25 (plate must remain on chest)

200m farmers walk 53/44

50m OH plate walk (MUST walk and MUST have arms locked out)

400m run

45min time cap

WHITEBOARD=time/plate#

5/1/16

 

Sunday 8/7/16

Not to be confused with the DaHoot on Saturday night!

DaHoot 40min AMRAP

95m = 200m run

96m = :60 wall sit

97m = 20 slamballs

98m =15 dBOS

99m = 15 burpees

100m = 1 POINT

101m = 15 burpees

102m = 15 dBOS

103m = 20 slamballs

104m = :60 wall sit

105m = 200m run

partner rowing does not do the work, non rowing partner does work prior to their row. EXCEPT the run, both partners run

anything on/below 95m or on/above 105m is 200m run for both partners.

WHITEBOARD=# of points/DAN