Friday 8.25.17
Friday 8.25.17 WOD 1 500m Row For Time WOD 2 Tabata GHDSU WOD 3 15.5 27-21-15-9 Cal Row Thrusters (95/65) Competitors C2B Practice EMOM (10) 10 C2B
August 2017
Thursday 8.24.17
Thursday 8.24.17 Strength Clean Complex EMOM (10) Build to Heavy 1 Power Clean + 1 Squat Clean + 1 Front Squat WOD 15.4 HSPU & Clean Ladder (185/125) Competitors Triple Bike Tabata Record total Cals
Wednesday 8.23.17
Wednesday 8.23.17 Strength Deadlift 5 x 5 @ 80% WOD 16.4/17.4 AMRAP(13) 55 Deadlifts (225/155) 55 Wall Balls (20/14) 55 Cal Row 55 HSPU Competitors TTB Conditioning EMOM (10) 15 TTB
Tuesday 8.22.17
Tuesday 8.22.17 Strength Push Press 5 x 5 @ 85% WOD 17.2 AMRAP (12) 2 Rds. 50 Ft. DB Walking Lunge (50/35) 16 TTB 8 DB Power Clean 2 Rds. 50 Ft. DB Walking Lunge (50/35) 16 Bar Muscle-Ups 8 DB Power Clean Competitors 20 Min Run @ 85% of Mile Pace
Monday 8.21.17
Monday 8.21.17 We’re halfway to the 2018 Open season so it’s test week. Be ready! Strength EMOM(10) 1 Power Snatch + 1 Squat Snatch + 1 OHS Build to Heavy WOD 13.1 (Modified) AMRAP (17) 40 Burpees 30 Snatch (75/45) 30 Burpees 30 Snatch (135/95) 20 Burpees 30 Snatch (165/105) 10 Burpee AMRAP
Friday 8.18.17
Friday 8.18.17 Strength Clean Complex – 6 Rds. Ascending Weight 1 Squat Clean + 1 Low Hang Clean + 1 High Hang Clean + 1 Split Jerk WOD “Fran’s Ugly Cousin Frank” 21-15-9 Front Squats (135/95) C2B Competitors Bike Sprints 10 Rds. :20 Sec Sprint :40 Sec Easy Bike (Under 100 Watts)
Thursday 8.17.17
Thursday 8.17.17 Strength Max Height Box Jump WOD EMOM (18) 1 – 12 GHDSU 2 – 15 Wall Balls (20/14) 3 – ME DU Score is DU reps Competitors HSPU Max Depth Find Max Depth Strict and Kipping HSPU Death By HSPU’ Ascending Rep EMOM of only HSPU 1 HSPU on Min
Wednesday 8.16.17
Wednesday 8.16.17 Strength Front Squat 3 x 3 @ 80% Full Speed Down, Stop Halfway up for 3 Sec. then finish rep WOD EMOM (21) 1 – 200m Run 2 – 12 Burpee Box Jumps (24/20) 3 – 5 Snatch (135/95) Competitors Snatch Deadlift 3 x 3 @ 105% of Snatch
Tuesday 8.15.17
Tuesday 8.15.17 Strength Deadlift 4 x 6 @ 80% WOD “You Are A Cactus” For Time 60 Reps of Each in Any Order Deadlifts (95/65) Push Press (95/65) Burpees Competitors 8 x 400m Run Complete run every 2:30/3:00 Crossover Symmetry Spend 7+ min going through all exercises
Monday 8.14.17
Monday 8.14.17 Strength 5 x 5 Weight Strict Pull-Ups WOD “Leg Blasters” 5 Rds. 20 Air Squats 20 Walking Lunges 20 Jumping Air Squats 20 Jumping Lunges Competitors Thruster Ladder For Time 10 Thrusters (115/80) 8 Thrusters (135/95) 6 Thrusters (155/105) 4 Thrusters (185/135) 2 Thrusters (205/145) “Ultimate Warrior” 21-15-9 Thrusters
