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WOD

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Friday, August 22nd

Posted on by Pat

Power Clean + Push Jerk 1

3 rounds, on the 6 minute start interval of:
500 meter row
10 ground to overhead (135/95)

Rx+ (185/125). To scale up, the athlete should be able to clean and jerk 250/165 or more

Athletes perform one round (500 meter row + 10 GTO) 0:00, 6:00 and 12:00 minutes. Score is combined time for the three rounds.

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Thursday, August 21st

Posted on by Pat

Back Squat 6

18-15-12-9-6-3
DB/KB Lunges
Pullups
Situps

Cash Out / Extra Credit:
20 Turkish Get-ups

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Wednesday, August 20th

Posted on by Pat

Press 6

5 Rounds
8 Toes to Bar (Strict if possible)
8 DB Thrusters
14 Box Jumps

Extra Credit:
3 Rounds
1 min Max Double Unders
1 min rest

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Tuesday, August 19th

Posted on by Pat

Hang Snatch + OHS + Snatch

Run 800m
30 KB Swings
50 Pistols (alternating)
30 KB Swings
Run 800m

Extra Credit:
5×5 weighted strict pull-ups

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Monday, August 18th

Posted on by Justin

Paused Front Squat 3
- 3 second pause at bottom

1000m Row
-then
7 Rounds
7 Front Squats (95/65)
7 Burpees

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Saturday, August 16th

Posted on by Pat

Push Press 5

“Helen”

3 Rounds
400m Run
21 KB Swings
12 Pull-ups

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Friday, August 15th

Posted on by Pat

Back Squat 8

3 Rounds
500m Row
21 Burpees
400m Run

Extra Credit:
Tabata weighted plank holds

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Thursday, August 14th

Posted on by Pat

Hang Power Snatch 2

10 Power Snatches (95/65)
-then
3 Rounds
15 Pull-ups
20 Push-ups
25 Air Squats
-then
10 Power Snatches (95/65)

Extra Credit / Skill Work:
3 x Max Muscle-ups or
Muscle-up Progressions or
5 x 5 Weighted Ring Dips

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Wednesday, August 13th

Posted on by Pat

Deadlift 5

AMRAP in 10
10 Deadlifts (w/ 50% of 5rm)
10 Burpees
10 Wallballs

Extra Credit:
3×10 GHD Sit-ups
-alternated with
3×10 GHRs (scale to back extensions)

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Monday, August 11th

Posted on by Justin

1 Power Clean + 3 Front Squats

20 minutes of Death by Power Clean & Front Squat (95/65)
1st minute: perform 1 Power Clean
2nd minute: perform 2 Front Squats
3rd: perform 3 Power Cleans
4th: 4 Front Squats

Until failure
then restart until the 20 minute time cap.

Extra Credit:
800m Run
600m Run
400m Run
200m Run
Work:Rest 1:1

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