Monthly Archives: August 2018

9/1/18
Saturday WOD(s) will be a BLAST!!
See you all at 11!!!!
🖤
Coach R

8/31/18
Strength (EMOM 8 )
2 Deadlifts (ACROSS)
*choose something challenging, but maintain demo quality form. (No dropping on any reps!)
**Increase your weight from last week!

WOD (for time)
1000 meter row
Then…
3 rounds of:
21 Deadlifts (135/95)
15 lateral barbell burpees
9 Push Jerks (135/95)

 

8/30/18
WOD (EMOM 35)
Minute 1 – 15 KBS (53/35)
Minute 2 – 15/12 calorie Row
Minute 3 – 3 wall walks
Minute 4 – 35 DU
Minute 5 – 15/12 calorie bike

8/29/18
Thruster
Heavy Triple (from floor)

WOD (for time)
2 rounds of:
500m row
21 thrusters (95/65)

8/27/18
WOD (for time)
21-18-15-12
Deadlifts (225/155)
400 meter run

8/25/18

In teams of 2,
For time:
Row 5K meters
50 Front Squats
60 Box Jumps

The team can determine how they want to break up the rowing and reps. While Partner A is doing the WOD, Partner B is holding a plank. If the plank is broken, the Partners switch.

8/24/18
Strength
Front squat
Heavy single

WOD (AMRAP 14)
7 chest to bar
7 Front squats (135/95)
7 burpee box jump overs (24/20)

8/23/18
AMRAP 60….

show up early
😬❤
Coach R

8/22/18
Strength (EMOM 8 )
2 Deadlifts (ACROSS)
*choose something challenging, but maintain demo quality form. (No dropping on any reps!)
**Increase your weight from last week!

WOD (AMRAP 18)
18 kettlebell swings (53/35)
15 wall balls (20/14)
12 toes to bar
9 “no jump” burpees

8/21/18
Strength/Skill
Power Clean & Push Jerk
Heavy Single

WOD (for time)
10-9-8-7-6-5-4-3-2-1
Clean & Jerk (95/65)
Barbell burpees