WOD

Wednesday, August 29th

August 28, 2018

OH Squat

5×2@80%
 

21-15-9

Front Squat (135/95)(Rx+ 185/125)
Ring Dip
 

Extra Credit

5 Rounds
Turkish Get Up into
50ft waiters walk/each arm
L-Sit :30


Tuesday, August 28th

August 27, 2018

Deadlift

10-8-6-6-6
(60, 65, 70, 75, 80%)

4AMRAP

27/21 Cal Row
27 Burpees
27 C2B Pull-ups
Rest 4 mins

4AMRAP

21/15 Cal Row
21 Burpees
21 TTB
Rest 4 mins

4AMRAP

15/9 Cal Row
15 Burpees
15 Pull-ups

*Score each AMRAP separately

Extra Credit

3 Rounds
V-ups 20 reps
Side Plank :45 per side
Superman 20 reps


Monday, August 27th

August 26, 2018

Build to a heavy in 20 minutes:

Shankle Complex
3 Hang Clean Pulls
1 Hang Squat Clean
2 Jerks

“Gwen”

15-12-9
Unbroken Clean & Jerks
*Touch and go at floor only.
Even a re-grip off the floor is a foul.
No dumping.
Use same load for each set.
Rest as needed between sets.

Extra Credit

Back Squat 5×3 (building)
GH Raise 4×10
Reverse Hyper 4×10 (50% of Back Squat)


Sunday, August 26th

August 25, 2018

For Total reps + run time

 
5 Rounds
:30 work/:30 rest
Cal Row
 
5 Rounds 
:30 work/:30 rest
Burpees
 
10mins to complete:
For Time: Run 5 Laps
 
5 Rounds
:30 work/ :30 rest
Cal Row
 
5 Rounds
:30 work/ :30 rest
Burpees
 
 
*There will be no additional rest between movements


Saturday, August 25th

August 24, 2018

Partner WOD

In order, for time:
“Diane”
21-15-9
Deadlift (225/155)
HSPUs
then
“Grace”
30 C&J (135/95)
then
“Kelly”
5 Rounds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)


Friday, August 24th

August 23, 2018

Super Set

Push Press 5×5@75%
Strict Pull-ups 4×5+ (Scale to 10 Banded Pull-ups)

“Open”

For Time:
50-35-20
Wall Balls (20/14)
21-15-9
Hang Power Cleans (135/95)

“Fitness”

50-35-30
Wall Balls
21-15-9
Russian KB Swings

Extra Credit

3 Rounds
Dumbbell Skull Crushers x 10-12 reps @ 20X1
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 90 seconds


Thursday, August 23rd

August 22, 2018

9EMOM

Min 1: 1-2 Rope Climbs
Min 2: :40 HS Walk
Min 3: :40 Flutter Kicks

30AMRAP

90/75 Cal Row
90 DU’s
Run 3 Laps

Extra Credit

3 Rounds

Half Kneeling Med Ball Slam to Right x 10 reps
Right Side Plank x 45 seconds
Rest 60 seconds
Half Kneeling Med Ball Slam to Left x 10 reps
Left Side Plank x 45 seconds
Rest 60 seconds

*MB Slam is over the knee that is not on the ground.


Wednesday, August 22nd

August 21, 2018

OH Squat

5×3@75%
 

For Time:

3 Rounds
Run 1 Lap
21 OH Squats (75/55)
12 TTB
 

Extra Credit

3 Rounds
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest as needed
Dumbbell Hammer Curls x 10-12 reps @ 20X1
Rest as needed
Supine GHD Hold x 45 seconds
Rest as needed


Tuesday, August 21st

August 20, 2018

Deadlift

5×6 (60, 65, 70, 75, 80%)

“Christine”

3 Rounds
500m Row
12 Deadlifts (body weight)
21 Box Jumps (20″ Male & Female)

Extra Credit

3 Rounds
15 Cal Ski Erg
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed


Monday, August 20th

August 19, 2018

Every :90 (8 Sets)

Power Clean + Push Jerk + Split Jerk
(build with perfect form)

For Time:

3-6-9-12-15-18-21
Pull-ups
Russian KB Swings (70/53)

Extra Credit

3 Rounds
DB Split Squats x6 reps/leg 2sec decent
Rest 60 seconds
GHD Sit-ups x 20
Rest 60 seconds


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