WOD for 8/29

Strength/Skill: EMOM 11 Minutes – 2 Clean Grip Muscle/Power Snatch (95/70) – 2 Push Press – 2 Back Squat – 2 Back Rack Box Step Up WOD: For Time: – 100 Hang Squat Clean Thrusters (75/55) – Every Minute must perform 5 Burpees


WOD for 8/28

Strength/Skill: – 4×10 GHD Situps – Each set finished with 10 Overhead Squats (95/70) WOD: For Time: 3 Rounds – 500m Row – 12 Burpees over paralette – 14 KB Snatch (7 each arm) (53/35)


WOD for 8/27

Strength/Skill: Every 2 Minutes for 14 Minutes : – 3 Power Clean (135/100) – 3 Split Jerk – 3 Front Squat – 3 Reverse Lunge WOD: For Time: 5 Rounds – 7 Power Clean (135/100) – 7 Burpees THEN 5 Rounds – 7 Hang Power Clean (135/100) – 7 Burpees


WOD for 8/26

Strength/Skill: Beergut Assassin: For Time: 21-15-9 – Knees to Elbwos – Half Moons (45/35#) – Abmat Situps WOD: AMRAP 12 Minutes: – 3 Snatch Complexes (95/70) – 3 Wall Climbs ** 1 Snatch Complex = 1 Power Snatch + 1Hang Power Snatch + 1 Hang Squat Snatch


WOD for 8/25

Strength/Skill: 20 Minutes to find heaviest Klokov Complex – 1 Deadlift – 1 Squat Clean – 1 Front Squat – 1 Push Press – 1 Split Jerk WOD: 5 Rounds for Total Time: – 500m Row – 7 Thrusters (135/100) **Each round timed separately


WOD for 8/22

Strength/Skill: 20 Minutes to find – AHAP 40 foot Sled Push WOD: For Time in Teams of 2 (1 partner works at a time) – 50 Ground to Overhead (135/95) – 50 HSPU – 50 Deadlifts (135/95) – 50 Box Jumps (24/20) – 50 Wall Balls (20/14)


WOD for 8/21

Strength/Skill: For Time Buy-In: 50 Wallballs (20/14) – 200 Speed Steps with Jumprope – 100 Double/Single Unders – 50 Backward Singles Cash-Out: 50 Wallballs (20/14) WOD: 2 Rounds for Time: – 10 Kb Turkish Getup (5 left/5 right, 53/35) – 10 Kb Overhead Step Ups (5 left/5 right, 53/35, 24/20″) **15 Minute Cap. If 2 … Continue reading “WOD for 8/21”


WOD for 8/20

Strength/Skill: – 70 Bench/Box Dips – 50 Barbell Rows (135/100) – 30 Push Press (135/100) **This is NOT for time. Each set you do is done to failure until you reach the total amount of reps WOD: 3 Rounds for Time: – 75 Double Unders – 50 Air Squats – 25 Calorie row


WOD for 8/19

Strength/Skill: 10 Minutes – Death By 10m Sprints. * If you fail start back over at 30m WOD: A. For Time: 100 Slam Balls (AHAP) B. AMRAP 14 Mins: – 6 Deadlifts (225/160) – 7 Burpees – 8 Kb Swings (AHAP) – Run 100m


WOD for 8/18

Strength/Skill: – 1 Minute ME Power Snatch (115/85) **Rest 2 Minutes – 1 Minute ME Hang Power Snatch (95/70) **Rest 2 Minutes – 1 Minute ME High Hang Squat Snatch (75/55) WOD: A. AMRAP 6 Minutes: – 4 Overhead Squats (75/55) – 4 Back Squats – 4 Back Rack Bar Lunges B. GI Jane: For … Continue reading “WOD for 8/18”

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