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Power Clean & Ladder

  • August 31, 2016

100 Day Push-up Challenge:
Day #31 = 31 Push-ups

Take 20 Minutes to find a Heavy 2RM “touch and go” Power Clean

8 Minute AMRAP Ascending Ladder:
2 Kb Swings (50/35)
2 Burpees
4 Kb Swings
4 Burpees
6, 6 and continue adding 2 until end of AMRAP

Save Room for Dessert

  • August 30, 2016

100 Day Push-up Challenge:
Day #30 = 30 Push-ups

Run an aerobic mile as a warm-up

15 Minute AMRAP:
40 Double Unders
30 Sit-ups
20 Lateral Box Step-overs (24/20)
10 Chest to Bar Pull-ups

Dessert: 500 meter Row for Time

“Karen”

  • August 29, 2016

100 Day Push-up Challenge:
Day #29 = 29 Push-ups

Deadlift
3-3-3-3

“Karen”
150 Wall Ball Shots (20/14)

Endurance WOD

  • August 27, 2016

100 Day Push-up Challenge:
Day #27 = 27 Push-ups

Complete for Time:
Run 1 mile
20 Med Ball Cleans (20/14)
40 Double Unders
20 Push-ups
Run 800 meters
40 Med Ball Cleans
80 Double Unders
40 Push-ups
Run 400 meters
60 Med Ball Cleans
120 Double Unders
60 Push-ups

“Isabel”

  • August 26, 2016

100 Day Push-up Challenge:
Day #26 = 26 Push-ups

Take 20 Minutes to find a 1RM Snatch

“Isabel”
30 Snatch for Time (135/95)
(or 70% of the 1RM you just found)
*8 minute Time Cap

“Wacky Jackie”

  • August 25, 2016

100 Day Push-up Challenge:
Day #25 = 25 Push-ups

Back Squat
3 x 20
*Increase wt. 15% each round, rest as needed

“Wacky Jackie”
Complete for Time:
1000 meter Row
50 Ball Slams (30/20)
30 Toes to Bar

Kaytie’s WOD

  • August 24, 2016

100 Day Push-up Challenge:
Day #24 = 24 Push-ups

Bench Press
3 x 10
*Increase wt. each round, rest as needed

Power Clean
4 x 8 unbroken
*Increase wt. each round, rest as needed

2-4-6-8-6-4-2
Squat Clean (185/125)
200 meter Run between sets

“Half Barbara”

  • August 23, 2016

100 Day Push-up Challenge:
Day #23 = 23 Push-ups

Take 10 Minutes to complete:
3 x 5 Strict Pull-ups + 3 x 5 Kipping or Butterfly Pull-ups OR 3-4 x 10 Kipping Swings

“Half Barbara”
Complete 5 Rounds for Time:
10 Pull-ups
15 Push-ups
20 Sit-ups
25 Squats

Jump & Push

  • August 22, 2016

100 Day Push-up Challenge:
Day #22 = 22 Push-ups

12 Minute AMRAP:
6 Ring Dips
12 Box Jumps (24/20)
24 Speed Steps
24 Double Unders

6 Minute AMRAP:
6 Push Press (95/65)
6 Knees to Elbow

Dessert: Plank Tabata (any style)

Endurance WOD

  • August 20, 2016

100 Day Push-up Challenge:
Day #20 = 20 Push-ups

Off-site Trail Run at Green Mountain
*Meet at the Hayden Green Mountain trailhead on Alameda Pkwy and be ready to run promptly at 7:45am! (Various routes available)

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