Archives August 2018

23
Aug

WOD 8.23.2018

5×1 pause tempo snatch (2 sec pause 1 inch off ground, below the knee, hang, mid thigh, and down position) Then: 4×3 Slow tempo snatch (take 10 seconds to get to the launch postion) Power Snatch: 3,3,3,2,2,1 build to heaviest 1 to 15 burpee box jump overs & alt db snatch 55#/35#

22
Aug

WOD 8.22.2018

For Time: For Time: 50/35 cal bike 200 Dubs 400M run 50/35 cal bike All of the following can be done as supersets just start a running clock: 4×15 DB floor press (AHAP) 3×30 sec double KB 35#/26# ofront rack wall sit hold 3×45 sec ring support holds 3×60 sec side plank hold (3 each …

21
Aug

WOD 8.21.2018

Strength: 10×3 Back Squats – pick a heavy weight that you can maintain good form “Michelle” Tabata 100 back squats 95#/65# until completion Cash Out: 3x 150′ single arm DB OH carry

15
Aug

WOD 8.15.2018

: 4×3 Slow tempo snatch (take 10 seconds to get to the launch postion) Snatch: 3,3,3,2,2,1 build to heaviest Then: behind the neck split jerk build to heaviest for the day Then: 3x 30 sec single leg wall sits

14
Aug

WOD 8.14.2018

technique primer 5×3 Muscle clean Strength 5 sets: 1 power clean + 1 Front squat + 1 Jerk (building 5th set heviest) For Time: 21-15-9 C&J 135#/95# TTB

13
Aug

WOD 8.13.2018

Strength: 20 Min to build to a 7RM Deadlift 3 Rounds: 20 DL 245#/165# 15/10 cal bike 20 Hang DB reverse lunges 50#/35# 15/10 cal bike

10
Aug

WOD 8.10.2018

Partner WOD I go You go time remaining when work is done is rest: 8×2 min Rounds 20/18 cal bike & DKB Farmers Hold rest 2 min then 20/18 cal Row DKB Front Rack Hold cash out: 3×10 dips (ring or fixed)

9
Aug

WOD 8.9.2018

7 Rounds 7 hang cleans (full) 155#/105# 12 box jumps 15 burpees Cash Out: 4x 25 hollow body rocks x 60 sec plank hold

8
Aug

WOD 8.8.2018

Strict Press: 5-3-1-5-3-1 build to a heavy single Every 2 min for 3 Rounds (24 min): 1-50 Dubs (100 singles) 2-12 CTB pull ups (RX+ 6 bar muscle ups) 3- 30 Wallballs 4- 15 Push Press 115#/75#

7
Aug

WOD 8.7.2018

5 Rounds 300m run 20/15 cal bike 50 meter sled push BW Cash out: 4x100m farmer carry AHAP