WOD 8/29/16
Congratulations to Jason on his 1st place finish this past weekend! Back Squats 5×3 @85% (3 sec drop) Then… 3 Rounds of 2 Min AMRAP’s (3 min rest between rounds) 10 burpees 10 Toes to Bar 10 Air Squats
WOD 8/28/16
10am Oly Lift Class 11am Enduro WOD CASH IN: 800m Run 10 Burpees 20 DU 9 Burpees 20 DU 8 Burpees 20 DU 7 Burpees 20 DU 6 Burpees 20 DU 1 MILE RUN 5 Burpees 20 DU 4 Burpees 20 DU 3 Burpees 20 DU 2 Burpees 20 DU 1 Burpee 20 DU CASH
WOD 8/26/16
“WWPF” – 25 MIN Cash In: 500m Row Relay 42 KB Thrusters, 53/35 12 Rope Climbs 30 KB Thrusters 9 Rope Climbs 18 KB Thrusters 6 Rope Climbs Cash Out: Max MU W/Remaining Time
WOD 8/25/16
DeadLift 3×3 Then: 15 Min AMRAP 25 Snatch (75/43) 15 Box Jump 20 Snatch (95/63) 15 Box Jumps 15 Snatch (115/83) 15 Box Jumps 10 Snatch (135/93) 15 Box Jumps 5 Snatch (155/103) 15 Box Jumps Max Effort Snatch (165/113) (Snatch can be Power or Full as needed for each Round)
WOD 8/24/16
Push Press: 2-2-2 Weighted Strict Chin-up: 2-2-2 Then… AMRAP 16 Minutes 400 Run 21 Target Burpees 12 OHS, 115/73
WOD 8/23/16
EMOM 5 Minutes ( do not have to be touch and go, work up heavier every minute) 1 Power Clean 1 Clean 1 Hang Clean Then… 3 rounds of 4 Minute AMRAPS, 2 Minute Rest between each round 100m Sprint 10 Toes to Bar 5 Squat Clean Thrusters 115/83 Today is Laumer’s last day before
WOD 8/22/16
Back Squats 4 sets x 3reps@85% (3 sec down) 12 to 1 KB Clean & Jerk 53/35 Hurdle jumps
WOD 8/21/16
10am Oly Lifting 11am Endurance Run 400m Tabata Pushups Run 400m Tabata Ring Rows Run 400m Tabata Situps Run 400m Tabata Squats Run 400m awkward…..
WOD 8/20/16
10 am workout ONLY, then 7 year anniversary celebration In Teams of 4 (2 people working a time, 1 person holding pet rock) AMRAP 30 Minutes 300 Double Unders 200m Run 200 Box Step Ups 45/25 200m Run 100 Burpees 200m Run 50 Strict Pullups 200m Run
WOD 8/19/16
WWPF- For Time 1600m row/run (split anyway) 50 Medball Situps, 20/14 1200m row/run (split anyway) 50 Strict HSPU 800m row/run (split anyway) 50 pistols 400m row/run (split anyway)
WOD 8/18/16
Deadlift 5×2 Then 5 Rounds: 15 Deadlift (135/93) 10 Hang Power Clean (135/93) 5 Ring Muscle Up Post Loads and Times to ZEN and Comments: