6199 Dressler Rd. NWNorth Canton, OH, 44720 

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August 31, 2016

Strength: tempo front squats

Wod: 2 burpees emom

8 tire flips

16 strict hand stand push ups

24 alt arm kb overhead squats (55/35)

32 knees to elbow

40 wall balls (20/14)

48 push ups

54 thrusters (45/35)

62 double unders

August 30, 2016

Strength: power clean

Wod: 2 rounds

100m run

20 plate to overhead burpees (25/15)

2 rounds

250m run

15 plate to overhead burpees(25/15)

2 rounds

400m run

10 plate to overhead burpees(25/15)

August 29, 2016

Wod 1: 3 min amrap

3 taters (55/35)

3 burpees

Strength: deadlift

Wod 2: 9 min amrap

add 1 rep each round of the following

muscle up/c2b/pull up

goblet squats(55/35) 

August 28, 2016

Strength: bench press

Wod: death by emom

3 shoulder to overhead (135/95)

6 front rack lunges (135/95)

5 burpees

continue until you can't get work done in a minute

August 25, 2016

Strength: back squat

Wod: 10 min amrap 

8 toes to bar

5 strict press (95/65)

5 box jumps (30/24)

August 24, 2016

Strength:

snatch

high hang

full

Wod:

25 back squats (95/65)

25 burpees

25 front squats (95/65)

25 burpees

25 overhead squats (95/65)

August 23, 2016

Skill: kipping work

pull ups/chest to bar

Wod: 5 rounds

12 pull ups

16 med ball sit ups (20/14)

20 calorie row

August 22, 2016

Skill: hand stand push ups

Wod:

800m run

50 wall balls (20/14)

50 double unders

50 wall balls (20/14)

50 push ups

50 wall balls (20/14)

800m run

August 21, 2016

Strength: 

power clean

front squat

split jerk

Wod:

3 min amrap

5 Curtis P’s (75/55)

5 bar over burpees

rest 2 minutes

3 min amrap

3 Curtis P’s (115/75)

5 bar over burpees

rest 2 minutes

3 min amrap

1 Curtis P (135/95)

3 bar over burpees

August 18, 2016

Strength: deadlift

Wod: 5 rounds

10 hand stand push ups

125m run

10 wall balls (20/14)

125m run

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