WOD 8/8/17
EMOM 7 Minutes 2 Snatch Pulls with Shrug and Pause 1 Snatch Then….. Isabel with a Twist 30 Snatches 135/93 After every 10 perform 10 Deficit HSPU 45s/35s
WOD 8/7/17
Back Squat 3-3-3 @ 93% Then: 10 min AMRAP 15/12 Cal Row with Damper on 10 or Assault Bike (Focus on increasing pace each round and pace round 1 accordingly) 10 Rower pikes 20 Lateral hurdle jumps 20/16″ box Congratulations to Evan for his 2nd CF Games finish!
ENDURANCE WOD 8/6/17
9 am- Open Gym 10 am- Olympic Lift Class 11am- Endurance 25 Minutes 1 Mile Cash In Then, with remaining time: 6 Thrusters 115/73 9 Ring Rows 12 Toes Through Rings 200m Run
WOD 8/5/17
Deadlift 7×1 Then: 3 Rounds of: 20 Wall Balls 10 Ring Muscle Ups 20 Dumbell Snatches 50/35 (Alternating) Post Loads and Times to Zen and Comments:
WOD 8/4/17
WWPF 0:00 – 8:00 1RM Snatch + Hang Snatch 10:00 – 19:00 “Annie w/A Twist” 9 min ladder: 10-20-30-40-50… Double Unders (both partners do all reps and work at same time) Russian Twist, 20/14 (switch every 5 reps) 21:00 – 35:00 14 min AMRAP 100m Firemans Carry 15 Synchronized OHS, 95/63 30
WOD 8/3/17
Front Squat 2-2-2 Then: 10,9,8,7…..1 Hang Power Clean 115/83 Front Squat 115/83 Toes to Bar Post Loads and Times to Zen and Comments:
WOD 8/2/17
Strict Press: 15 minutes to Establish 1RM Max Effort L Sit: 3 x M.E. Then… For Time: 400m Run 30 Kb Swings, 70/53 15 HSPU 400m Run 30 Box Jumps, 24/20 15 HSPU 400m Run 30 Target Burpees 15 HSPU
WOD 8/1/17
15 Minutes to heavy clean double Then… AMRAP 4 Min 5 Strict Pullups 5 Cleans (full depth) 155/103 Rest 2 Minutes AMRAP 4 Minutes 5 Chest to Bar Pullups 3 Cleans (full depth) 185/133 Rest 2 Minutes AMRAP 4 Minutes 3 Bar Muscle Ups 2 Cleans (full depth) 205/153 Make sure to watch Evan at
WOD 7/31/17
Back Squat 3 – 3 – 3 at 90% Then: 15 min EMOM 1st min Dbl KB Clean & Jerk (pick a weight you can keep moving with for 30-40 secs) 2nd min Side plank L 30 sec / side plank R 30 sec 3rd min Dbl KB Reverse Lunge
WOD 7/30/17
9am – open gym 10am: NO OLY LIFTING 11am: Enduro 3 Rounds 800m Run 50 DU 25 Goblet Squats, 53/35 20 Toes 2 Bar 10 Shoulder 2 Overhead, 135/93
WOD 7/29/17
Saturday Accessory Work Stations 1a. Lateral Squat (cossack) 1b. Alt DB Bench Press 1c. Single Leg Deadlifts 1d. 1/2 Kneeling Anti-Rotational Holds Then…. 4 Rounds (1 minute of work, 30 seconds rest) Assault Bike, Cal Double Kb Rack Carry, distance Straight Leg Active Sit-ups Jumping Lunges Your Saturday Guest Coach
WOD 7/28/17
WWPF 0:00 – 8:00 Establish a Max Hang Clean 10:00 – 22:00 12 Min Ladder: 3-6-9-12…… Synchronized Front Squats, 135/93 Ring Muscle Up (Mix reps anyway) (scale: burpee Pullup) *Each partner must do at least 1 RMU each round 24:00 – 32:00 8 Min AMRAP 20 DB Cleans, 50/35 (switch every 5)