27/09/16

Strength Component:
Strict Ring Dips; 8 reps x 4
///ADV: weighted
///BEG: Box Dip Progressions

Challenge Week Day 2 WOD:

20 minute cap:
100 Burpees with 6″ reach
* 500 points to everyone who participated

Optional Bonus:

100 Abmat Sit Ups
* Under 2 minutes = 200 points
* Over 2 minutes = 100 points

21/09/16

A. Walking Lunge; 16 reps; x5, rest 2 min
///ADV do Overhead BB Walking Lunge
///INT do Front Rack BB Walking Lunge
+

///ADV
4 Rounds
1 Rope Climb (legless if poss)
5 HSPU (defecit if poss)
10 AK Hang Power Snatch @ 40kg/30kg
15 AK Hang Power Clean @ 40kg/30kg
20 Box Jump @ 24″/20″
25 Hand Release Pushup
///BEG
4 Rounds
1 Sit-To-Stand Rope Climb/or Ring
5 TOUGH Standing DB OH Press
10 AK Hang Power Snatch /OR/ American KB Swing
15 AK Hang Power Clean /OR/ Russian KB Swing
20 Box Jump
25 Box Pushup

15/09/16

45:15 work:rest x 45
#1-BB Thruster (empty bar) | OR – DB Thruster
#2-Double Unders | OR – Singles
#3-Farmers Carry HEAVY
#4-Wall Walk | OR – Inchworms
#5-Row Cals
#6-Power Snatch @ 40kg/30kg | OR – Power Clean
#7-DB Alt. Leg Box Step-up | OR – BWT Alt. Leg Box Step-up
#8-KB Swing
#9-Hand Release Pushup
#10-ABMAT Situp
#11-Airdyne Cals