Monthly Archives: August 2017

8/31/17
WOD
Long…. Long and sweaty…. with a lot of things that will make you more sweaty…. bring water… water and a towel.

8/30/17
Weightlifting Wednesday
Push jerk
3-3-3-3-3

Push press
5-5-5-5-5

Deadlift
1RM

8/29/17
WOD
“The 29th”
AMRAP 4
29 wall balls
29 sit ups
29 box jump overs
Max effort double unders
REST 4
AMRAP 4
29 wall balls
29 sit ups
29 box jump overs
Max effort double unders
REST 4
AMRAP 4
29 wall balls
29 sit ups
29 box jump overs
Max effort double unders

8/28/17
WOD (for time)
6 rounds of:
12 Hang Power Cleans
12 Alt. F.R. Lunges
*Every time you drop the bar perform 12 Bar Facing Burpees
Rx (75/115)

8/26/17

Saturday Partner WOD (for time)

… surprise!

8/25/17
WOD (for time)
50 clean&jerk (135/95)
50 toes to bar
50 calorie row

8/24/17
Skill session
“The kip”
Adv: muscle up work

WOD choice (for time)
100…

OR

100…

*YES! You have a choice!!

Finisher:
Partner WOD (for time)

8/23/17
Weightlifting Wednesday

Barbell complex*
Perform 6 (building) sets of:
1 hi-hang squat clean
1 hang squat clean
1 squat clean
1 push press
1 hi-hang squat clean
1 hang squat clean
1 squat clean
1 push jerk
1 hi-hang squat clean
1 hang squat clean
1 squat clean
1 split jerk
*The complex should be performed completely unbroken without dropping the barbell. You can rest in the overhead, front rack, or hang position, however it is recommended to move continually throughout the entire complex.

Finisher
“Core smash”

8/22/17
WOD (for time)
30-25-20-15-10-5
Front Squat (95/65)
Toes to Bar
Push ups

8/21/17
Partner WOD (AMRAP 24)
“you go, I go*”
8 Power snatch (55/75)
10 FR lunges (55/75)
12 barbell burpees

*P1 does 8 PS, then P2 does 8 PS. P1 does 10 FRL, then P2 does 10 FRL. P1 does 12 BB, then P2 does 12 BB. This completes 1 Round.