October 13/15: Bring Your Running Shoes
Skill:
1 deadlift + 1 squat clean + 1 front squat + 1 shoulder to overhead
WOD:
1 mile run
100 air squats
75 sit-ups
50 hand release push-ups
September 8/15: 15 Minutes of Pain
Skill:
Pull-up strict work
4×3 strict pull-ups
5×3 strict chin-ups (hands reversed)
5×5 ring rows (as challenging as possible)
WOD:
15 minute clock for the following:
0:00 to 5:00 minute: AMRAP 5 pull ups, 10 wall balls, 15 air squats
5:01 to 10:00 minutes: 800m run (or as far as possible)
10:01 to 12:00 minute: MAX rep walking lunges
12:01 to 14:00 minute: MAX double unders
14:01 to 15:00 minute: MAX toes-to-bar
August 20/15: Sprinting Partner WOD
Strength:
Work up to 70-80% of your one rep max of a back squat and then do 10 unbroken back squats, as heavy as possible.
WOD:
Partner WOD 20 Minute AMRAP
50m sprint
15 air squats
5 burpees
