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WED, AUG 10TH WOD
WED, AUG 10TH WOD
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TUE, AUG 9TH WOD
TUE, AUG 9TH WOD
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MON, AUG 8TH WOD
MON, AUG 8TH WOD
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FRI, AUG 5TH WOD
FRI, AUG 5TH WOD
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THU, AUG 4TH WOD
THU, AUG 4TH WOD
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WED, AUG 3RD WOD
WED, AUG 3RD WOD
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TUE, AUG 2ND WOD
TUE, AUG 2ND WOD
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MON, AUG 1ST WOD
MON, AUG 1ST WOD
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FRI, JUL 29TH WOD
FRI, JUL 29TH WOD
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THU, JUL 28TH WOD
THU, JUL 28TH WOD
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WED, JUL 27TH WOD
WED, JUL 27TH WOD
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TUE, JUL 26TH WOD
TUE, JUL 26TH WOD
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MON, JUL 25TH WOD
MON, JUL 25TH WOD
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FRI, JUL 22ND WOD
FRI, JUL 22ND WOD
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THU, JUL 21ST WOD
THU, JUL 21ST WOD
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WED, JUL 20TH WOD
WED, JUL 20TH WOD
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TUE, JUL 19TH WOD
TUE, JUL 19TH WOD
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MON, JUL 18TH WOD
MON, JUL 18TH WOD
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THU, JUL 14TH WOD
THU, JUL 14TH WOD
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WED, JUL 13TH WOD
WED, JUL 13TH WOD
WED, AUG 10TH WOD
Warm-up:
3 Rounds:
1 min bike/ski/row/run
10 push press w/ empty bar
10 lunge steps
5 ea leg spiderman w/ reach
Strength/skill:
EMOM X 6:
3 Tall jerks (light)
Rest 2 min:
EMOM X 6
2 Split Jerks (60-80%)
Conditioning:
For time (20min cap):
10 Ring Muscle ups (Mod- 2:1 hardest pullup variation)
10 Front rack lunges (95/65, L+R=2)
7 Ring muscle ups
20 Front rack lunges
4 Ring muscle ups
30 Front rack lunges
2 Ring muscle ups
40 Front rack lunges
TUE, AUG 9TH WOD
Warm-up:
2 rounds:
30 Jumping jacks
20 banded pull aparts
10 PVC Pass throughs
10 PVC OHS
3 wall walks
Strength/skill:
5 sets of:
1 Snatch high pull + 1 Power Snatch + 1 Squat Snatch
Hold @ 65% of 1RM Snatch for all sets
Conditioning:
For time (15min cap):
10,9...3,2,1 Handstand pushups (strict if possible)
30 double unders between rounds (60 singles)
MON, AUG 8TH WOD
Warm-up:
Run 400m
3 rounds w/ empty bar:
10 reverse lunges
10 snatch-grip deadlift
10 Power snatch
10 back squats
Strength/skill:
Front Squat
3 x 4 @ 60-65%
3 x 4 @ 70%
Conditioning:
For total reps:
2 rounds x 2 min each:
10 toes to bar
8 Burpee over bar
Max reps power snatch (95/65) in remaining time
--Then--
2 rounds x 2 min each
10 toes to bar
8 Burpees over bar
Max reps Clean & Jerk (95/65) in remaining time
**Rest 1 min between all rounds
**Score is # snatch + CL & J
FRI, AUG 5TH WOD
Warm-up:
3 rounds:
Bear crawl down & backwards
12 light KB swings
8 ea arm KB push press
30 sec wall sit
30 sec handstand hold
Strength/skill:
EMOM X 5 Rounds:
1st min: 45 sec handstand walk practice
2nd min: 16 alt pistols
3rd min: rest
Conditioning:
15 min AMRAP:
8 Toes to Bar
8 Deadlifts (165/115)
8 Ice skaters (4ft wide)
THU, AUG 4TH WOD
Warm-up:
2 Rounds:
2 min bike
2 min row
2 min run
EWOD:
6 rounds:
1 min burpees over rower
1 min row (cal)
1 min shuttle run (10m)
1 min abmat situp w/ med ball toss to wall
1 min inch worm (chest to floor)
1 min rest
WED, AUG 3RD WOD
Warm-up:
Bike 1 mile
Then 2 rounds:
10 lunges w/ empty bar
20 lateral hops over empty bar
10 ea leg high kicks
10 Kang squats
Strength/skill:
EMOM X 3:
1 Clean pull + 1 Hang Squat Clean
Rest 2 min-- then--
Repeat x2
Round 1 @ 65% of 1RM Clean
Round 2 @ 70% of 1 RM Clean
Round 3 @ 75% of 1 RM Clean
Conditioning:
For time:
100 double unders (200 singles)
50 Alt DB Snatch (50/35)
80 double unders (160 singles)
40 burpee box jumps (24/20)
60 double unders (120 singles)
30 Wallballs (20/14lb)
40 double unders (80 singles)
20 bar muscle ups
*20 min cap
TUE, AUG 2ND WOD
Warm-up:
2 rounds:
30 Jumping jacks
20 banded pull aparts
10 empty bar push press w/ 3 sec negative
3 wall walks
10 ea leg split squats
Strength/skill:
5 sets of:
1 Push Press + 1 Push Jerk + 1 Split Jerk
*Start @ 60% of push press, work up.
*From rack
Conditioning:
4 rounds, 3 min on, 1 min off:
200m Run
12 Hang Power Clean (95/65)
12 Chest to bar pullups
*pick up where you left off after each rest for total rounds + reps
MON, AUG 1ST WOD
Warm-up:
2 rounds:
Run 200m
30 Air squats
20 jumping jacks
10 cossack squats
Strength/skill:
Front Squat
3 x 5 @ 55-60%
3 x 5 @ 65%
Conditioning:
For time (15min cap):
50 Medball situps (20/14)
--then--
3 rounds:
20 Double KB/DB* Deadlifts
20 Single KB/DB headcutters
--then--
50 Medball situps
*KB weight: 1.5/1, DB weight: 50/35s
FRI, JUL 29TH WOD
Warm-up:
3 rounds:
10 PVC pass through
10 PVC OHS with 2 sec pause in the bottom
Bear crawl down, broad jump back
30 sec wall sit
30 sec handstand hold
Strength/skill:
5 sets:
1 Snatch balance + 2 OHS @ 60-70% of 1RM Snatch
Conditioning:
5 RFT:
20/15 cal bike/row
25ft handstand walk (mod: 4 wall walks)
20 KB Swings (1.5/1)
*22 min cap
THU, JUL 28TH WOD
Warm-up:
1 Mile Run
Every 1 min, do 15 sec pick ups
EWOD:
For time:
15 rounds
12 burpees
200m Run
*40min cap
WED, JUL 27TH WOD
Warm-up:
800m Row
Then 2 rounds:
10 alt side lunges
25 plate hops
10 ea leg high kicks
10 Kang squats
Strength/skill:
Deadlift
3 x 3 @ 65-70%
3 x 2 @ 75-80%
Conditioning:
10min AMRAP:
30 Double unders (60 singles)
2 Double DB hang clean & jerks (50/35s)
30 Double unders
4 DB hang clean and jerk
*continue to add 2 clean and jerk each round
TUE, JUL 26TH WOD
Warm-up:
2 rounds:
30 Jumping jacks
20 banded pull aparts
10 empty bar push press w/ 3 sec negative
lunge down & back
Strength/skill:
Split Jerk
2 x 3 reps @ 60-65%
3 x 2 reps @ 70%
Conditioning:
For time (25min cap):
120 Wall Balls (20/14)
EMOM (starting at 0:00) complete: 2 Power Cleans, (205/145)
-- Rest 3 mins --
80 Chest-to-bar Pull-ups
EMOM (starting at 0:00) complete: 2 Power Cleans, (205/145)
MON, JUL 25TH WOD
Warm-up:
1/2 Tabata each:
Mountain climbers
Jump squats
Samson stretch
Burpees
Strength/skill:
20 min to find:
1 rep max Front Squat
Conditioning:
EMOM X 25, alternating between:
10 Alt DB Snatches (70/50)
15 GHD Sit-ups (mod: medball situps)
10 HSPU
Bearhug Sandbag Carry AHAP, 100 ft
Rest 1 min
FRI, JUL 22ND WOD
Warm-up:
3 rounds:
10 PVC pass through
10 PVC OHS with 2 sec pause in the bottom
Bear crawl down, broad jump back
30 sec wall sit
30 sec handstand hold
Strength/skill:
Every 90sec x 8 rounds:
2 OHS w/ 3 sec pause in bottom
*start @ 50%, work up
Conditioning:
3 RFT:
20 toes to bar
10 Thrusters (105/75)
3 Rope Climbs (*Mod: 9 Hanging knee raises on rope)
*15 min cap
THU, JUL 21ST WOD
Warm-up:
50 side shuffle
3 rounds:
20 high knees
20 butt kickers
50m side shuffle
2 rounds:
10 air squats
10 lunges
50m side shuffle
1 round:
5 burpees
5 inchworm
50m jog
EWOD:
For time:
50-40-30-20-10- Single KB Suitcase DL (1.5/1)
*100m Farmer carry after ea set (1.5/1s)
50-40-30-20-10 Abmat situps
*400m run after ea set
WED, JUL 20TH WOD
Warm-up:
1/2 tabata each:
High knees
Ring Rows
High kicks
Jump squats
Strength/skill:
Deadlift
2 x 10 @ 50%
2 x 8 @ 60%
2 x 6 @ 70%
2 x 4 @ 80@
Conditioning:
4min AMRAP X 4:
100 double unders (200 singles)
20 slamballs (30/20)
Max reps ring muscle ups in time remaining (or hardest variation)
--Rest 2min between AMRAPs
*Score is # MU
TUE, JUL 19TH WOD
Warm-up:
2 rounds:
40 jumping jacks
20 banded pull aparts
15 jump squats
10 down dog to pushup
Strength/skill:
20 min to find 1RM clean & jerk
Conditioning:
4 RFT, w/ 2 dumbbells (50/35s):
18 DB Front Rack Lunges
15 DB Deadlifts
12 DB STOH
9 DB Step-ups (24/20)
*1min rest after ea round
*18 min cap
MON, JUL 18TH WOD
Warm-up:
3 rounds:
10 PVC Pass Throughs
10 PVC Overhead Squat
Duck Walk Down / Inchworm Back
5 Muscle Snatch with Empty Barbell
Strength/skill:
15 min to find:
Heavy 1 rep Snatch
Conditioning:
17 min AMRAP
500/400 m row or 30/25 cal bike
8 Power Clean (185/125)
16 Wall Bals (20/14)
THU, JUL 14TH WOD
Warm-up:
10min EMOM:
3 burpees, 6 pushups, 9 air squats
EWOD:
4 RFT:
400m Run
50m walking lunges
50 step-ups (24/20")
Rx+: add vest
WED, JUL 13TH WOD
Warm-up:
Run 800m
3 rounds w/ empty bar:
10 kang squats
10 back squats
10 strict press
10 Bent over row
Strength/skill:
Every 2 min x 7 rounds:
2 back squats @ 75-85%
Conditioning:
3 Rounds for max reps:
In 2 min, do:
60 Double unders
Max reps wallballs (20/14) in remaining time
Rest 1 min
In 2 min, do:
60 Double unders
Max reps bar muscle ups in remaining time.
Rest 2 min between rounds
*Score is number wallballs + BMU