WOD

Thursday, August 24th

August 23, 2017

For Time:
2 Rounds
25 TTB
50 KB Swings (53/35)
Run 2 Laps
 
then immediately into..
 
3 Rounds
500m Row
12 Burpees
21 Box Jumps (24/20)


Wednesday, August 23rd

August 22, 2017

1RM Front Squat
(Retest)
 
7AMRAP
3 DL (135/95)
3 Hang Squat Cleans (135/95)
3 S2OH (135/95)


Tuesday, August 22nd

August 21, 2017

9EMOM
Min 1: :40 Dead Bugs
Min 2: :40 Strict Ring Dips
Min 3: :40 or 10 Alternating Pistols
20AMRAP
20 Cal Row
20 Pull-ups
20 Burpees
20 Walking Lunges
200m Run


Monday, August 21st

August 20, 2017

1RM Jerk (from rack)
 
3 Rounds
7 S2OH (55% of today’s max)
75 DU’s
Run 1 Lap
 
Extra Credit
Bench Press 5×5


Sunday, August 20th

August 19, 2017

Hours:
Coached WOD: 9 & 10am
Open GYM: 11am to 1pm

For Total reps + run time

5 Rounds
:30 work/:30 rest
Cal Row

5 Rounds
:30 work/:30 rest
Box Jumps (20/16)

10mins to complete:
For Time: Run 5 Laps

5 Rounds
:30 work/ :30 rest
Cal Row

5 Rounds
:30 work/ :30 rest
Air Squats

*There will be no additional rest between movements


Saturday, August 19th

August 18, 2017

Hours
7:30, 9, 10 & 11:30am
 
Teams of 3
 
For Time
150 Cal Row
120 TTB
90 HSPUs
60 Squat Cleans (155/105)
30 Bar MUs
60 Back Squats (155/105)
90 Burpee Bar Hops
120 Box Jumps (24/20)
150 Cal Row


Friday, August 18th

August 17, 2017

1RM OH Squat
 
7AMRAP
10 OH Squats (75/55)
10 Wall Balls (20/14)
 
Extra Credit
3x 5-10/arm Bottoms up KB Press
3x 10 DB Bench
3x 10-15 Banded Triceps Extension


Thursday, August 17th

August 16, 2017

6EMOM
Min 1: 1-2 Rope Climbs
Min 2: :40 Dead Bugs
 
Partner WOD
 
For Time:
80 Cal Row
80 KB Swings (53/35)
80/60 Ring Dips (scale to HR Push-ups)
80 Burpees
160 Sit-ups
80 Box Jump overs (24/20)
 
Reps and movements may be divided in any way
Partners will alternate work/rest at will
 
Extra Credit
3×8 Tempo DB Chinese Row
3×10 Y & T Raises
3×10 Seated Hammer Curls


Wednesday, August 16th

August 15, 2017

Front Squat
6@70%
6@75%
6@80%
4@85%
3@90%
 
For Time
1 Rope Climb
15 Thrusters (115/75)
2 Rope Climbs
30 Burpee Bar Hops
2 Rope Climbs
15 Thrusters (115/75)
1 Rope Climb
 
Scale = 1 Rope Climb = 5 TTB
 
Extra Credit
4×4-6 Bulgarian Split Squats
3×10 Reverse Hyper
3x 50/leg Flutter Kicks


Tuesday, August 15th

August 14, 2017

9EMOM
Min 1: :40 Strict Pull-ups
Min 2: :40 Strict HSPUs
Min 3: :40 or 10 Alternating Pistols
 
1000m Row
then
10 Rounds
5 HR Push-ups
10 Alternating DB Snatches (50/35)(80/55)
20 DUs
then
Run 3 Laps
 
Extra Credit
3 Rounds
20 GHD Sit-ups
30 Hip Extensions
40 MB Twists
50 Banded Good Mornings


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