WOD: Sunday, August 20th

IMG_4720.jpg

Strength:

 

 Db snatch instruction

 

Then:

4-4-4-4-4-4

 

 

 

WOD:

 

For Time

200 M Run

50 DB Snatches

 

400 M Run

40 Db Snatches

 

800 M Run

30 DB Snatches

 

1 Mile Run

20 DB Snatches

WOD: Saturday, August 19th

WOD:

IMG_5207.jpg

 

 


Teams of 4

100 Clean & Jerks (155/105)
150 Back Squats (155/105)
200 Deadlifts (155/105)

Notes:

 

-Break reps up however needed

-must complete each movement before going to the next

 

-must have & stay with a 1-4 order (reps can vary).

WOD: Thursday, August 17th

Strength:

 

Thruster:

3x5

 

WOD:

2 Rounds for Time
1k Row
50 Thrusters (45/35)
30 Pull-Ups

 

 

Scale –“Jackie”

WOD: Tuesday, August 15th

Strength:

2 Power Snatches EMOTM x 10 Min @ 75-80%

 

WOD:

10 Rounds
5 Handstand Push-Ups
9 Power Snatches (95/65)

 

16 Min Time Cap

WOD: Monday, August 14th

Strength:

Pull-up

5x5

(as difficult as possible)

 

WOD:

“Helen”
3 rounds
400m Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

WOD: Friday, August 11th

Strength:

3 Rounds

8-10 push-ups (perfect form)

1 minute rest

8-10 strict pull-ups

 

WOD:

 

4 Rounds for max reps:

 

40 seconds p. clean (135/95)

20 second rest

40 second toes-2-bar

20 second rest

40 second wall balls (20/14)

90 sec rest

WOD: Wednesday, Aug 9th

Strength:

 Strict Press

    5 x 5

 

 

 

 

 

WOD:

 For Time:

1000 m row

21 burpees

21 strict press (75/55)

750 m row

15 burpees

15 strict press

500m row

9 burpees

9 strict press

 

 

WOD: Tuesday, August 8th

Strength:

Power Cleans OTM

Min 0 – 1 @ 50%

Min 1 – 1 @ 55%

Min 2 – 1 @ 60%

Min 3 – 1 @ 65%

Min 4 – 1 @ 70%

Min 5 – 10 Work up to a heavy single

 

WOD:

7 minute ladder

 

1 Power clean (165/110) + 30 Double Unders

2 Power clean + 30 Double Unders

3 Power clean + 30 Double Unders

4 P.C + 30 D.U

WOD: Monday, August 7th

Strength:

Mile time trial

 

WOD:

3 Rounds for Time:

400m Run

24 air squats

12 burpee Box Jump Overs

WOD: Thursday, August 3rd

"FAIL.... FAIL AGAIN...... FAIL BETTER

5 Rounds:
200 Meter Run
15 Burpees
15 Wallballs (20/14)
15 Kettlebell Swings (53/35)

WOD: Wednesday, August 2nd

Weightlifting

1 power clean + 1 front squat + 1 push jerk (2/2/2/2)

 

Metcon (Time)

3 Rounds
4 Power Cleans (185/135)
3 Front Squats
2 Push Jerks
20 Pull Ups
30 Push Ups
40 Sit Ups