WOD

Monday August 20th

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Teams of 2
75 Kettlebell Swings/Dumbbell OH Holds (Active shoulders overhead)
100 meter run
50 Burpee/Pull-up Hang
100 meter run
75 Dumbbell Thrusters/Plank (can be done on elbows or pushup position)
100 meter run

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Friday, August 17

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Snatch/OHS Skill Work

Then:

For 20 minutes, EMOM

Odd Minutes: 3 Power Snatches, 3 OHS

Even Minutes : 30 Double Unders

 

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Thursday, August 16

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4 Rounds

400 M Run

12 Pullups

12 Barbell Rollouts

 

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Wednesday, August 15

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Deadlift-10, 8, 8 @ 65%, 70%, 75% of 1RM

AMRAP 5 Minutes

Manmakers

AMRAP 5 Minutes

10 Jumping Lunges

10 abmat situps

 

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Wednesday, August 15

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Deadlift-10, 8, 8 @ 65%, 70%, 75% of 1RM

AMRAP 5 Minutes

Manmakers

Rest 1 Minute

AMRAP 5 Minutes

10 Jumping Lunges

10 abmat situps

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Tuesday, August 14

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Front Squat-10, 8, 8 @ 65%, 70%, 75% of 1RM

21 – 15 – 9

Wall Balls (20, 14)

Box Jumps (24, 20)

Kettlebell Swings (53, 35)

Toes to Bar

200 M Run after each round

 

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Monday, August 13

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6 Min AMRAP

200 M Row

10 single arm db Push Press (each arm)

Rest 1 minute

6 Minute AMRAP

Ascending Ladder – Pull Up, Burpee

Ex- 1 pullup, 1 burpee, 2 pullups, 2 burpees, etc.

Rest 1 minute

6 Min AMRAP

15 Slamball

15 Sit Ups holding slamball

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Friday, August 10

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Pull Up Skill Work, then:

“Pick Your Poison”

250 M Row OR 200 M Run

10 Pullups (or ring rows) OR 6 ( strict, L-sit,or weighted) Pullups OR 3 Muscle Ups

12 Pushups OR 6 HSPU OR 4 Paralellette/45 lb plate HSPU

AMRAP 14 minutes

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Thursday, August 9

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Back Squat

10, 8, 8 @ 65%, 70%, 75% of 1RM

5 rounds for time:

10 DB overhead walking lunges, left hand

10 DB overhead walking lunges, right hand

10 Toes to Bar

 

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Wednesday, August 8

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Hang Power Clean

7 x 2 On the Minute

Power Clean

7 x 2 On the Minute

Squat Clean

7 x 2 On the Minute

 

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Tuesday, August 7

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Push Press

10, 8, 8 @ 65%, 70%, 75% of 1RM

AMRAP 3 min

3 Thrusters (95, 65)

6 Burpees

9 Sit Ups

Rest 1 Minute

Repeat for a total of 4 rounds

 

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Monday, August 6

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5 Rds for time

400 M Run

10 box jumps

15 pull ups

20 KB Swings

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Friday, August 3

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Skill work: Snatch and OHS technique

AMRAP 12 MIN

3 Hang Power Snatch (95/65)

6 OHS

9 T2B/K2E

 

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Thursday, 2 August

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For time:

“Jerry”

1 mile run

2k row

1 mile run

 

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Wednesday, August 1st

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Skill Work: Deadlift

AMRAP 15 Min

9 Deadlifts (50% of 1 RM)

12 Ab-mat situps

15 Box Jumps (24/20)

 

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