Category: WOD
Thursday August 2, 2018 'Friday WOD'

Strength: Hang Snatch 4×2

 

Workout: For Time

21-15-9 Toes To Bar

42-30-18 Wallballs

25m Sled Push **Heavy**

 

Extra Credit:

3×12 Pistols **Ask for progressions**

3x 1 Minute Weighted Plank

3×12-15 DB RDL’s

Wednesday August 1, 2018 'Thursday WOD'

Strength: 7 Minute EMOM

10ft Handstand Walk **RX+** 20ft Handstand Walk

or

2 Wallwalks+ 6 Shoulder Taps

 

Workout: For Time

200m Slamball Run

10-8-6-4-2 Slamballs

20-16-12-8-4 Burpees

 

Extra Credit: 2-3 Rounds

50 Plate Twist

15 Banded Tricep Ext.

50 Heel Taps

10 Hammer Curls (Each Arm)

Tuesday July 31, 2018 'Wednesday WOD'

Workout: For Time

Teams of 2

2000m Row buy in

10 Rounds of **1 Partner at a time here**

20 Situps

15/12 Calorie Assault Bike

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

2000m Row buy out.

 

Tuesday July 31, 2018 'Tuesday WOD'

Strength: Push Press x8, x6, x4

Workout: CF OPEN 14.1

10 Minute AMRAP (As Many Rounds As Possible)

30 Double Unders

15 Power Snatches (75lb./53lb.)

Extra Credit:

4×10 Back ext.

4x:30 second Front Rack Wallsit

 

Sunday July 29, 2018 'Monday WOD'

Strength: “Squat” Clean 3-3-3-3

Workout: Half MURPH

800m Run buy in,

5 Rounds

10 Pull Ups

20 Push Ups

30 Air Squats

800m Run buy out

Thursday July 26, 2018 'Friday WOD'

Strength: Box Squats 5-5-5-5

Workout: 11 Minute AMRAP (As Many Rounds As Possible)

21-15-9 KB Swings

9-15-21 Wallballs

21-15-9 Toes To Bar

Extra Credit:

Teams of 2, 200 Calorie on Ski Erg **Switch However you want**

 

Thursday July 26, 2018 'Thursday WOD'

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Strength: Mobility!

Workout: For Time (Ragnar Prep : )

800m Run

25 Calorie Assault Bike

25 Calorie Row

400m Run

25 Calorie Row

25 Calorie Assault Bike

800m Run

Extra Credit:

3×20-25 GHD Sit Ups

3×12-15 Reverse Hypers

3×60 Plate Twist

3x :30 second Side Plank (Each Side)

Tuesday July 24, 2018 'Wednesday WOD'

Strength: Warm up Power Clean+ Jerk for the WOD.

Workout: For Time

12-9-6-3 Power Cleans RX (135lb./95lb.) (165lb./115lb.)(185lb./135lb.)(205lb./145lb)

50 Double Unders

25m Sled Push

12-9-6-3 Shoulder to Overhead **Same As Power Clean Bar**

***You will increase weight as the reps go down in the workout***

Extra Credit:

4x .5mile on Assault Bike 70% effort. Rest 1 Minute

 

Tuesday July 24, 2018 'Tuesday WOD'

Strength: 9 Minute AMRAP (As Many Rounds As Possible)

2-4-6-8-10

DB Lunges (50lb./35lb) **Total reps not per leg**

Strict Pull Ups

**After 10 go back to 2**

 

Workout: 15 Minute AMRAP (As Many Rounds As Possible)

200m Run

5 Renegade Man-Makers

10 DB Deadlifts

15 Stick Sit Ups

 

Extra Credit:

3×10 Hammer Curls

3×10 Rear Delt Flys

3×10 Barbell Curls

3×10 Weighted Back ext.

Sunday July 22, 2018 'Monday WOD'

Strength: Front Squats x10, x8, x6

 

Workout: For Time

Teams of 2

1500m Row buy in,

2 Rounds of

42 Hang Power Snatch *1st round* (95lb./63lb) *2nd round* (115lb./73lb)

30 Ring Dips

18 Box Jumps (30″/24″)

1500m Row buy out

 

Extra Credit:  2 Rounds

80 Plate Twist

60 Alternating V-ups

40 second Weighted Plank

20 second Hanging L-sit