Saturday, August 12

Teams of 2
5 rounds
12 tire flips
200 m sled pull (135)
100 sledge hammer
strikes

*partner tire flips or alt. reps
*100m sled pull each
*break up sledge hammer
strikes

Sheina Nilsen
Thursday, August 10

Row Sprints
4x200m (30 sec rest between sets)
2x500m (1:1 work rest ratio)

Bike Sprints
2x20/15 cal (rest 2 minutes)
2x15/10 cal (rest 1 minute)

Run Sprints
4x200m (30 sec rest between sets)
2x400m (1:1 work rest ratio)

* 1 minute rest to transition from
row to bike to run

Sheina Nilsen
Tuesday, August 8

The Dallas 5
5 minutes
burpees
5 minutes
7 Deadlifts (155/105)
7 box jumps (24/20)
5 minutes
Turkish get ups (40/25)
5 minutes
7 snatches (75/55)
7 push ups
5 minutes
max calorie row
*rest 1 minute between stations
 

Sheina Nilsen
Saturday, August 5

Teams of 2
400 m run together
50 burpee box jumps
400 m run
75 thrusters (95/65)
400 m run
100 partner med ball sit ups
400 m run
125 KB SDHP (1.5/1)
400 m run
* 10 rope climbs any time during
wod
 

Sheina Nilsen
Friday, August 4

9 Rope climbs
12 ring M/U
15 Bar M/U
*10 minute time cap
rest 3 minutes
3 rounds
50 ft Handstand walk
25 GHD sit ups
*10 minute time cap
*2 seperate scores

 

Sheina Nilsen
Monday, July 31

12 min clock
1 min of D/U
1 min of DB snatches (50/35)
2 min of D/U
2 min of DB Snatches
3 min of D/U
3 min of DB Snatches
*score=total reps

Sheina Nilsen
Saturday, July 29

Teams of 2
1200 m run together
Then 16 rounds:
6 strict pull ups
12 Push Press (95/65)
18 Air squats
*partners alternate
movements

Sheina Nilsen
Friday, July 28

20 min AMRAP
200 m row
10 Toes 2 Bar
8 Squat Cleans (115/75)
6 C2B Pull Ups
4 Squat Cleans
2 Knees to elbow

Sheina Nilsen