WOD 8.15.18

Strength:

4 Giant Sets

5 Deadlifts 

10 Good Mornings 

15 Reverse Hypers 

 

Metcon:

"Tabata Fight Gone Bad"

Wall Ball 20/14

SDHP 75/55

Box Jump 20"

Push Press

Cal Row 

WOD 8.13.18

Strength

Every 2 minutes for 20 minutes: 
1 hang squat clean + 1 power clean

MetCon

For Time: 
10 cleans (power or squat)
500m ERG
7 cleans
500m ERG
5 cleans
500m ERG
3 cleans
Rx = bodyweight
honor system! - no weigh-ins

WOD 8.12.18

3 rounds for time: 
600m run
9 deadlifts 225/155#

*rest 5 minutes*

21 overhead squats 95/65#
5 chest to bar pull-ups
15 overhead squats
5 chest to bar pull-ups
9 overhead squats
5 chest to bar pull-ups

*rest 5 minutes*

30/20 calorie row
30/20 calorie assault bike

WOD 8.11.18

Metcon:

With a partner!

AMRAP 25

20 Thrusters 115/75

20 Box Jumps 24"/20"

20 Partner Over Burpees 

30 Thrusters 95/65

30 Box Jumps

30 Partner Over Burpees

40 Thrusters 75/55

40 Box Jumps

40 Partner Over Burpees

MAX CAL ERG in remaining time is score; or number of reps completed.

WOD 8.10.18

Strength:

E2MOM for 16

1 Hang Snatch + 1 Snatch

 

Metcon:

1 min at each station, 1 min rest between each round:

Burpees

Power Snatch 75/55

Box Jump 24"/20"

Thrusters 75/55

Chest 2 Bar Pull ups 

3x 

WOD 8.9.18

Strength

6 sets: 
1 pause back squat (3 seconds at bottom) + 2 back squats

MetCon

Flip-Flop Tabata
20 seconds of work, 10 seconds of rest, for 16 total rounds, alternating every work interval between
Air Squats
Push-Ups

5-10 minute ERG recovery 

WOD 8.7.18

Metcon:

2 Rounds 

200 M Farmer Carry 53/35 or 50/35

400 M Run

200 M Waiter's Carry 53/35 or 50/35

 

Strength:

3 Giant Sets 

8 Sumo Deadlifts 

12 Romanian Deadlifts

16 Banded Glute Bridges 

WOD 8.6.18

Strength

Every 1:30 for 15 minutes (10 rounds):
3 Squat Cleans

MetCon

4 rounds for time: 
15 total front rack lunges 95/65#
30 double unders

WOD 8.4.18

31 Min AMRAP With A Partner

Partner 1

8 Thruster 155/105

6 Rope Climbs (3 knee to elbow + 1 Pull Up = 1 Climb)

11 Box Jumps 30/24

Partner 2 

400 M Med Ball Carry 20/14

 

WOD 8.3.18

Strength

4 supersets for max weight of: 
5 incline bench press
6/6 db bent over rows w/2 sec pause at top

Conditioning

for time
5k row/ski ERG or 10k Assault Bike or 12k bike ERG
 

WOD 8.2.18

Strength

15 minutes to build to a
heavy 2 hang squat snatch

MetCon

AMRAP 8 minutes: 
10 toes to bar
10 power snatches 75/55#
10 wall ball shots 20/14#

WOD 8.1.18

Strength

Front Squat

5 @ 75%
1 @ 80%
5 @ 75%
1 @ 85%
5 @ 75%
1 @ 85+% not to exceed 95%

MetCon

For Time
50 BFSU
15 thrusters 95/65#
20 pull-ups
12 thrusters
15 pull-ups
9 thrusters
10 pull-ups
50 BFSU

WOD 7.29.18

3 rounds: 
50m sled sprint
20 total overhead walking lunges 25# bumper plate
15 ring push-ups

3 rounds: 
4 tire flips
6 tire jump ups
800m run