Category: WOD
Thursday August 16, 2018 'Friday WOD'

Strength: “Squat” Snatch 5-4-3-2-1

Workout: For Time

12-9-6 Power Snatch RX M ( 95lb./115lb./ 135lb.) F (63lb./73lb./93lb)

24-18-12 Wallballs

36-27-18 Double Unders RX+( Must go unbroken, or restart the double under)

 

Wednesday August 15, 2018 'Thursday WOD'

WOD: Accumulate max cals

Partner of 2

10 Minutes max cals on Rower

2 Minute rest,

10 Minutes max cals on Assault Bike

2 Minute rest,

10 Minute max cals on Rower.

Tuesday August 14, 2018 'Wednesday WOD'

Strength: For Quality

5-4-3-2-1 Bench Press

40 Plate Twist

10-8-6-4-2 Strict Ring Dips

 

Workout: For Time

600m-400m-200m Run

42 Strict Sit Ups **Feet Anchored on DB’s**

21 KB Swings

12 Burpees

 

Tuesday August 14, 2018 'Tuesday WOD'

Strength: For Time

10-9-8-7-6-5-4-3-2-1 Strict Pull Up

20 Double Unders/ 30 Singles

 

Workout: For Time

40-30-20-10 Calorie Row/Dyne/Erg

10 DB Step Ups (20″/16″)

40-30-20-10 Air Squats

 

Extra Credit: 2-3 Rounds

40 Alt. V-ups

40 Plate Twist

40 Weighted Flutter Kicks

40 Heel Taps

Sunday August 12, 2018 'Monday WOD'

Strength: Thrusters 5-4-3-2-1 **From Rack**

Workout: 8 Rounds For Time

4 Power Cleans RX(155lb./113lb.) RX+(185lb./135lb.)

8 Strict Handstand Push Ups

12 Toes To Bar

Extra Credit:

3×12 Reverse Hypers

3×15-20 Tricep Ext.

3×20 Cal. Ski Erg

 

Thursday August 9, 2018 'Friday WOD'

WOD: For Time

800m Run

40 Weighted Sit Ups

30 Thrusters (75lb./53lb)

20 Burpees

600m Run

30 Weighted Sit Ups

20 Thrusters (75lb./53lb)

15 Burpees

400m Run

20 Weighted Sit Ups

10 Thrusters (75lb./53lb.)

10 Burpees

Wednesday August 8, 2018 'Thursday WOD'

Strength: Clean Pull 5×3

Workout: 14 Minute AMRAP (As Many Rounds As Possible)

30 Double Unders

20/15 Cal. Row/Dyne/Erg

10 DB Front Rack Lunges (50lb./35lb.)

5/3 Bar Muscle Ups

 

Extra Credit: 2-3 Rounds

40 Alt- V ups

40 Heel Taps

40 Bike Crunches

40 Hollow Rocks

Tuesday August 7, 2018 'Wednesday WOD'

Strength: Bench Press x6, x4, x2

Workout: For Time

10-9-8-7-6-5-4-3-2-1

Power Snatch RX(95lb./63lb.) RX+(115lb./73lb.)

Wallballs

Toes To Bar

 

Extra Credit:

3×15-20 Banded Tricep Ext.

3×20 Cal Ski Erg

3×50 Plate Twist

 

Tuesday August 7, 2018 'Tuesday WOD'

Workout: HERO WOD “Jerry” with a partner..

1 Mile Run

4000m Row

1 Mile Run

 

Extra Credit:

3×10 DB Bent Rows **Per side**

3×10 Seated DB Curls

3×10 Single Arm Ring Row *Per side**

3×10 Hammer Curls

Sunday August 5, 2018 'Monday WOD'

Strength: 8 Minute EMOM (Every Minute On The Minute)

2 ” Squat Cleans” **Increase weight throughout the EMOM**

 

Workout: 5 Rounds For Time

5 Deadlifts RX(95lb./65lb.) RX+(115lb./75lb)

7 Front Squats

9 Shoulder To Overhead

35 Double Unders

 

Extra Credit:

3×12-15 Reverse Hypers

3×15-20 GHD Sit Ups

3×20 KB obl.