Category: WOD
Sunday August 18, 2019 'Monday WOD'

Strength: 1 High Hang Snatch+1 Hang Snatch+ 1 Snatch x4 working sets. All snatches are “Squats”

Workout: For Time

40-30-20-10 Alternating DB Snatches (50lb./35lb.)

15 Burpee Box Jump Overs

Extra Credit : 2-4 Rounds For Quality

15 Reverse Hypers

30 Hollow Rocks

15 DB Kick Backs

30 Heel Taps

Thursday August 15, 2019 'Friday WOD'

Strength: Push Jerks 3×3

Workout: For Time!

400m Run buy in then,

50 Deadlifts RX(75lb./53lb.) **Same weight for all barbell movements**

50 Situps

40 Push Press

40 Situps

30 Power Snatches

30 Situps

20 Thrusters

20 Situps

10 OHS

10 Situps

Wednesday August 14, 2019 'Thursday WOD'

Strength: Tempo Back Squats 3×3

Workout: 10 Minutes of “Cindy”

5 Pull ups

10 Push Ups

15 Air Squats

Extra Credit: 3 Rounds For Quality

20 GHD Situps

20 Back ext.

20 Banded Tricep ext

Tuesday August 13, 2019 'Wednesday WOD'

Strength: Mobility/Stretching

Workout: Partners of 2

26 Minute AMRAP

150 Calorie Row

100 Double Unders

150 Calorie Assault Bike

100 Double Unders

150 Calorie Skierg

100 Double Unders

Tuesday August 13, 2019 'Tuesday WOD'

Strength: 10 Minutes to warm up Power Cleans for the WOD

Workout: “Holleyman”

30 Rounds For Time

5 Wallballs

3 Handstand Pushup

1 Power Clean RX(225lb./153lb.)

Sunday August 11, 2019 'Monday WOD'

Strength: 1 Hang “Squat Snatch” + 1 Overhead Squat x4 working sets

Workout: Helen!

3 Rounds For Time

400m Run

21 KB Swings

12 Pull ups

Extra Credit: 3 Rounds

15 Reverse Hypers

20 GHD Sit Ups

15 DB Hammer Curls

20 KB obl. (Each Side)

Thursday August 8, 2019 'Friday WOD'

Strength: Push Jerks 3×4

Workout: For Time

20-16-12-8-4

DB Step ups (24″/20″) (50lb./35lb.)

Pull ups

400 Run

Wednesday August 7, 2019 'Thursday WOD'

Strength: 10 Minutes to warm up Power Cleans

Workout: Teams of 2!

For Time

120-90-60-30 Calorie Row/Dyne/Erg

80-60-40-20 Toes To Bar

40-30-20-10 Power Cleans RX(135lb./93lb.)

RX+(M135lb-165lb-185lb-205lb) RX+(Fe 93lb-115lb-135lb-145lb)

Tuesday August 6, 2019 'Wednesday WOD'

Strength: Tempo Back Squats 3×4 **3 seconds down, fast up**

Workout: For Time

10-20-30-40-50 Wallballs

100-80-60-40-20 Double Unders

**Anytime you break on wallballs 3 burpee Penalty**

**Yes if you stop and hold the wallball that is considered breaking**

Tuesday August 6, 2019 'Tuesday WOD'

Workout : For Time

3 Rounds of

75ft Sled Push

50 Push Ups

25/20 Calorie Row/Dyne/Erg

Then,

200m Farmers Carry Buy in,

25 KB Deadlifts (53lb./35lb.)

100 Sit Ups

25 KB Deadlifts (53lb./35lb.)

200m Farmers Carry Buy out.