Archives: » 2016 » August

Wednesday 8.31.16

Posted 30 Aug 2016 in WOD

WEIGHTLIFTING 

1. Snatch x EMOM x 5 min x 55% x 5 reps (positions-3,2,1,2 3)

2. C&J x EMOM x 5 min x 55% x 5 reps  (positions – 3,2,1,2,3 + jerk)

Wod 

for time:

21 Deadlifts 185/105

21 Burpees over the bar

100 DU’S 

15 Deadlifts

15 Burpees over the bar

75 DU’S 

9 Deadlifts 

9 Burpees over the bar

50 DU’S 

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Tuesday 8.30.16

Posted 29 Aug 2016 in WOD

Strength 

1.Squat – 3 x 10 x 75% x OT3

2. Press – 3 x 10 x 75% x OT3

Strength Accessory Wod 

3 rounds, not for time:

a. Split Squat x 6 per leg

b. Strict Dip x amrap 

c. DB RDL x 12

d. Strict Pullups x amrap 

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Monday 8.29.16

Posted 28 Aug 2016 in WOD

Weightlifting 

1. Snatch – EMOM x 5 min x 3 reps x 75%

2. C&J – EMOM x 5min x 2+1 x 75%

Wod 

Buy In: 50 Cal Row

Into: 15-12-9

a. Thruster – 95/65

b. TTB 

Then,

Cash Out: 800m Run 

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Friday 8.26.16

Posted 26 Aug 2016 in WOD

Weightlifting 

1. Snatch – EMOM x 5min x 1 x 95%

2. C&J – EMOM x 5min x 1 x 95%

#FridayFinisher 

3RFT 

21 WB – 20/14

15 Pullups 

12 Box Jumps – 24/20

9 HSPU 

6 Deadlifts – 275/175

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Thursday 8.25.16

Posted 25 Aug 2016 in WOD

Strength 

1. Front Squat – 5x3x90% – OT2

2. Bench Press – 5x3x90% – OT2

Active Recovery 

Option a: Farmer’s Walk + Sled Drag

Option b: Personal Skill

Option c: make-up Wod 

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Wednesday 8.24.16

Posted 24 Aug 2016 in WOD

Weightlifting 

1. Muscle Snatch – EMOM x 5min x 55% – full, mid, high, mid, full 

2. C&J – EMOM x 5min x 55% – high hang x 2 + 1 

Wod 

For Time:

Row x 500m 

21 RKBS – 70/50

21 Burpees 

100 DU’s

15 RKBS

15 Burpees 

Run 400m

9 RKBS

9 Burpees 

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Tuesday 8.23.16

Posted 23 Aug 2016 in WOD

Strength 

1. Squat – 5 x 3 x 90% – OT2

2. Press – 5 x 3 x 90% – OT2

Strength Accessory 

15 min Amrap 

a. Lunge x 10 per leg 

b. Strict Dip x 10-15

c. Strict Pullups x submax

d. Hollow Rock x 20

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Monday 8.22.16

Posted 22 Aug 2016 in WOD

Weightlifting 

1. Snatch – Mid Hang x 3 reps x 75% – EMOM x 5min 

2. C&J – Mid Hang x 2 + 1 x 75% – EMOM x 5min 

Wod

3 RFT 

Run x 1 Lap

20 KB Snatches (10/side) – 53/35

10 TTB 

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