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Wednesday – August 6

Part 1

4 Rounds

:30 on/:30 off

Pull Ups

KB Swings (53/35)

*We are going to spend time today on learning/refining/improving the kip.  This part of the WOD can be spent simply kipping on the bar, or of course doing ring rows.

Part 2:

Row 3,000 M

*15 Sit Ups every 2 Minutes

 

Tuesday – August 5

BISON BENCHMARK #3

​20 Minute AMRAP

200 M Run

30 Deadlifts (165/105)

400 M Run

30 Push Ups

800 M Run

30 Air Squats

*There will be a point value given to the runs so we can more accurately score the entire workout

 



Saturday – August 2

7 Minute AMRAP

15 Wall Balls (20/14)

15 Box Jumps (24/20)

15 Push Ups

Rest 5 Minutes

7 Minute AMRAP

10 Thrusters (115/75)

10 Calorie Row 

Rest 5 Minutes

7 Minute AMRAP

5 Hang Power Cleans (115/75)

5 Burpees over the Bar

5 Overhead Lunges – Each Leg (45/25)