WOD

Monday, August 14th

August 13, 2017

1RM Squat Snatch
For Time
30 Ring MU’s
or
30 Bar MU’s
or
30 C2B Pull-ups
or
30 Pull-ups
or
30 Ring Rows
*Choose the option that is the most challenging but could be completed in 10:00
Extra Credit
Back Squat 5×5


Sunday, August 13th

August 12, 2017

Hours:
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
30AMRAP
500m Row
40 Step Ups (24/20)
Run 1 Lap
20 Burpees
10 KBS (70/53)


Saturday, August 12th

August 11, 2017

Hours:
7:30, 9, 10, 11:30am
 
3 Person Team
 
100 HSPUs
100 Back Rack Step Back Lunges (95/65) (135/95)
Run 3 Laps together
50 Bar MU’s
50 Squat Cleans (135/95)(185/125)
Run 3 Laps together
25 Rope Climbs
25 Deadlifts (185/125)(275/185)


Friday, August 11th

August 10, 2017

Tempo Deficit Deadlifts 
4×5 (3,1,X,1) (Stand on a 25 plate)
 
Tempo Bench Press
4×5 (3,1,X,1)
 
5AMRAP
5 DL (225/155)
20 DUs
 
Extra Credit
3x 5-10/arm Bottoms up KB Press
3x 10 DB Bench
3x 10-15 Banded Triceps Extension


Thursday, August 10th

August 9, 2017

6EMOM
Even: 1-2 Rope Climbs (work on foot holds)
Odd: :40 Dead Bugs
 
Partner WOD
 
For Time: 
60 Cal Row (partner holds a handstand)
60 S2OH (115/75) (partner hangs from pull-up bar)
60 Pull-ups (partner hold barbell in front rack 115/75)
60 KB Swings (53/35) (partner holds a plank)
 
*Work may only be completed while one partner is doing the static hold
+ Partners may alternate work/static hold at will
 
Extra Credit
3×8 Tempo DB Chinese Row
3×10 Y & T Raises
3×10 Seated Hammer Curls


Wednesday, August 9th

August 8, 2017

Front Squat
10@60%
8@65%
6@70%
6@75%
6@80%
4@85%
 
“Rahoi”
12AMRAP
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Burpee Bar Hops
 
Extra Credit
4×4-6 Bulgarian Split Squats
3×10 Reverse Hyper
3x 50/leg Flutter Kicks


Tuesday, August 8th

August 7, 2017

9EMOM
Min 1: :40 Strict Pull-ups
Min 2: :40 Strict Ring Dips
Min 3: :40 or 10 Alternating Pistols
 
20AMRAP
50 Wall Balls (20/14)
50 DU’s
40 Box Jumps (24/20)
40 TTB
30 C2B Pull-ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
10 Ring Muscle-ups


Monday, August 7th

August 6, 2017

Every 2mins (7 Sets)
1.1 Squat Snatch with 2 sec Pause in Catch
(Rest 10sec between singles)
Time Trial
500m Row
Extra Credit
Back Squat 5×5


Sunday, August 6th

August 5, 2017

Hours:
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
3 Rounds for total reps
 
:30 Work/ :30 Rest
Min 1: S2OH (75/55)
Min 2: Back Squat (75/55)
Min 3: Hang Power Clean (75/55)
Min 4: Front Rack Lunge (75/55)
Min 5: Deadlifts (75/55)
Min 6: Hand-release Push-ups
Min 7: Air Squat
Min 8: KB Swing (53/35)
Min 9: Lunge
Min 10: TTB


Saturday, August 5th

August 4, 2017

Hours:
7:30, 9, 10, & 11:30am
 
Partner “Small”
 
3 Rounds
1000m Row
50 Burpees
50 Box Jumps (24/20)
800m Run
 
*Partners will alternate work/rest at will.


1 2 3 4 23