Monthly Archives: August 2019

8/31/19
Saturday WOD (for time)
10 rounds of…
See you all at 9AM!

8/30/19
WOD (for time)
“Squeaky Clean”
3 Rounds of:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
(115/85)

8/29/19
Partner WOD (AMRAP 30)
250 Calorie bike
250 Calorie row
*Partners can alternate/ complete work however they wish for calories
**Athletes must complete 10 rounds of strict cindy as per below EMOM style…
“Strict Cindy”
5 strict pull-ups
10 strict push ups
15 quality air squats
IE:
Minute(s)
1,4,7,10,13,16,19,22,25,28 =
p1 performs cindy
Minute(s)
2,5,8,11,14,17,20,23,26,29=
p2 performs cindy
Minute(s)
3,6,9,12,15,18,21,24,27,30 = REST

8/28/19
WOD (for time)
30-20-10
Power Snatch (75/55)
Wallballs (20/14)

Immediately Into…

10-20-30
Bar-Facing Burpees
Calorie Row

8/27/19
WOD (for time*)
“Cement Truck”
Every 5 minutes perform (x5)
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar
*score will be slowest round

8/26/19
Alt. EMOM 12
ODD: 2 Front squats
EVEN: 4 Back squats
*approx 68-73% 1RM back squat. Same weight for BOTH movements. Increase approx. 3% from last Monday.

WOD (for time)
“Sucker Punch”
21-18-15-12-9
Kettlebell Swings (53/35)
Thrusters (75/55)

9AM Surprise Saturday WOD!!
Bring some friends!! They’ll ❤ you for it….afterwards….😬

8/23/19
WOD (EMOM 20)
6 burpees
4 pull ups
1 squat clean (185/125)
1 front squat (185/125)
*If you fail this EMOM 20, it immediately becomes an AMRAP 20 (for the remaining time)

8/22/19
WOD (AMRAP 20)
3 minutes of handstand hold in as few sets as possible (AFSAP).

*After completion of EACH 3 minutes, perform 10 strict push ups for each handstand set — e.g., if the handstand hold takes 4 sets, complete 40 strict push ups before starting the next round.
**Score is total combined time in the handstand hold AND push ups completed.

REST 5

WOD (AMRAP 20)
Surprise WOD

*THE CLASS WILL BE SPLIT INTO TWO GROUPS, WILL REST 5 MINUTES BETWEEN WODS, AND THEN SWITCH AND COMPLETE THE ‘OTHER’ WOD.

8/21/19
WOD (AMRAP(s))
“Frank the Tank”

AMRAP 5
Buy-In: 50 Wall Balls (20/14)

AMRAP in Time Remaining…
12 Deadlifts (185/135)
12 Lateral barbell burpees

REST 5

AMRAP 5
Buy-In: 35 Wall Balls (20/14)

AMRAP in Time Remaining…
9 Deadlifts (225/155)
9 Lateral barbell burpees

REST 5

AMRAP 5
Buy-In: 20 Wall Balls (20/14)

AMRAP in Time Remaining…
6 Deadlifts (275/185)
6 Lateral barbell burpees