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
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
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
“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
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)
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
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
β Back Squats 4 sets x 3reps@85% (3 sec down) 12 to 1 KB Clean & Jerk 53/35 Hurdle jumps
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…..
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
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)
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: