Monday
Strength : Hang Squat Clean
3-3-3-2-2-2
WOD : 2 Rounds
15 Hang Squat Clean 135/95
15 STOH
Row/Run 600m
then after 2 rounds perform 30 Thrusters
S: 75/55, Row/Run 400m
L1: 95/65
Rx+: 165/115
Tuesday
Conditioning Day : Scored as 3 Separate WODs
PART A: For time, 15 minute cap
63 Double Unders
Run 800m
30 KB Swings 53/35
30 Pistols (alt)
30 Burpees
Scale Options : 100 Singles, Shorter Run, 35/26 KB,...
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August 21st – 27th
Monday
Strength : High Bar Back Squat
4-4-4-3-2-1
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- last 4 sets (4,3,2,1) done with pause in bottom of each rep corresponding to rep number, IE 4 is 4 reps each with 4 seconds in the bottom
August 14th – 20th
Monday
Strength : Back Squat
3-3-3-3-3 - Make EVERY SINGLE set...HARD.
WOD : For Time
15 Deadlift 225/155
Run 200m
12 Deadlift
12 Cal Row/Erg or 25 Cal Bike
9 Deadlift
9 Bar Facing Burpees
This workout should be an all out sprint start to finish. Push until failure, don’t game for later.
S: 95/65
L1: 155/105
Rx+: 275/205
Tuesday
Strength : Split Jerk
3-3-3-1-1-1, all working sets
WOD : For Time
50...
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August 7th – 13th
Monday - Holiday Hours! 9am - 1pm today.
Strength : OH Walking Lunge
4 sets of 50' with max weight KB or DB
(25' left hand, 25' right hand)
WOD : For Time
40 DB STOH 50/30 (alt. how you want)
100 Double Unders
20 Single Arm DB Thruster
100 Double Unders
30 DB STOH
100 Double Unders
15 Single Arm DB Thruster
Tuesday
Strength : Snatch
EMOM 12m,...
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