September 1, 2018

CROSSFIT
Conditioning: AMRAP x 20:00
Kinda Mainsite 180127
10 power snatches (95/65)
15 push-ups
20 single-leg squats, alternating
*After every 3 rounds, run 400 meters

SWEAT
Conditioning: AMRAP x 25:00
Teams of 2
25 Min AMRAP
20 Box Jump Overs (24/20)
40 Burpees
500m Row
60 Wall Balls (20/14)
Split reps – One partner works at a time

STRONGMAN
Axle Total
Combine 1RM of Axle Ground to Overhead and 1RM of Axle Deadlift. 2 lifts=total weight score.
“Sage at 20” (AMRAP – Reps)
20 Min AMRAP
20 Thrusters 135/95
20 Pull-ups
20 Burpees
Conditioning: For Time
“Roaming Diane”
21-15-9
Deadlifts 225/155
Handstand walk in meters
*scale handstand walk to 7-5-3 wall walks if you don’t have handstand walk yet.
“Dom” MarineWOD Hero WOD (Time)
50 calorie Row

Then, 10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans (100/75 lb)
Handstand Push-Ups
Then, 50 Calorie Row
*This “Dom” Hero WOD was originally posted on marinewod.com on Wednesday, November 18th, 2015.

BARBELL BASICS