WODs

Wednesday, August 15th

August 14, 2018

OH Squat 5×3@70%

 

“Air Force”

For time with 4 Burpees Every Minute on the Minute:
20 Thrusters (95/65)
20 Sumo Deadlift High Pull (95/65)
20 S2OH (95/65)
20 OH Squats (95/65)
20 Front Squats (95/65)
*Burpees start at 0:00
 

Extra

20 Rounds
:30 Row (~90%)
:30 Rest


Tuesday, August 14th

August 13, 2018

Deadlift

8-8-8-8 (60,65,70,75%)
 

3 Rounds

30 Russian KB Swings (70/53)
20 Pull-ups
Run 1 Lap
 

Extra

3 Rounds
Weighted Stationary Dips x 10-12 reps
Rest 30 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps
Rest 60 seconds
Banded Overhead Triceps Extensions x 30 reps
Rest 30 seconds
Supine GHD Hold x 45 seconds
Rest 30 seconds


Monday, August 13th

August 12, 2018

Every :90 (8 Sets)

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

“Karen”

For Time:
150 Wall Balls (20/14)
 

Extra Credit

3 Rounds
Hip Ext with OH “Y” 8 reps (Slow & Controlled)
Rest 60 seconds
Ab Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest 60 seconds
Bottoms up KB Press 10/arm
Rest as needed


Sunday, August 12th

August 11, 2018

2 Rounds

800m Row
Run 2 Laps
40 KB Swings (53/35)
40 Sit-ups


Saturday, August 11th

August 10, 2018

1RM Power Clean

 

For Time:

50 Partner Clapping Push-ups
Run 1 Lap (together)
100 Synchronized Air Squats
Run 1 Lap (together)
50 TTB (partners alternate every 5 reps)
Run 1 Lap (together)
100 Teeter Totter Box Jumps (24/20) (partners alternate work/rest every rep)
Run 1 Lap (together)


Friday, August 10th

August 9, 2018

1RM Push Press

 

10 Rounds

4 Burpees
6 KB Swings (70/53)
8 Wall Balls (20/14)
 
 

Extra

3 Rounds
Single-Arm Suitcase Deadlift & Hold x 5 reps (5 sec hold at top)
Rest as needed
Bent-Over Dumbbell Reverse Fly x 8-10 reps
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed


Thursday, August 9th

August 8, 2018

For Time:

3 Rounds
15 Pull-ups
30 Lunges
then
Run 3 Laps
then
5 Rounds
15/12 Cal Row
15 Box Jumps (24/20)

Extra

3 Rounds
DB Split Squats x20 reps/leg 2 sec decent
Rest 60 seconds
GHD Sit-ups x 20
Rest 60 seconds


Wednesday, August 8th

August 7, 2018

OH Squat 1RM

7AMRAP

50 DU’s
10 OH Squats (135/95)
(July 9, 2018 Crossfit.com)

Extra

20 Rounds
:30 Row (~90%)
:30 Rest


Tuesday, August 7th

August 6, 2018

Deadlift

10-10-10
(Building or 60,65,70%)
 

10AMRAP

10 Box Step Ups (20/16)(53+50/35+35)*
10 Ring Dips
10 TTB
 
*Must use 1 KB and 1 DB while doing the step ups
 

Extra

3 Rounds
Weighted Stationary Dips x 10-12 reps
Rest 30 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps
Rest 60 seconds
Banded Overhead Triceps Extensions x 30 reps
Rest 30 seconds
Supine GHD Hold x 45 seconds
Rest 30 seconds


Monday, August 6th

August 5, 2018

Big Clean Complex 

4 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Pockets, Knees, Floor*
One set consists of all 12 reps.
 

For Time: 

30 Ring Muscle-ups
 
or
30 Bar Muscle-ups
 
or
30 C2B Pull-ups
 
or
30 Pull-ups
 
or
50 Ring Rows
 
 

Extra Credit

3 Rounds
Hip Ext with OH “Y” 8 reps (Slow & Controlled)
Rest 60 seconds
Ab Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest 60 seconds
Bottoms up KB Press 10/arm
Rest as needed


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