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WOD

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Monday, August 8th

Posted on by Justin

Back Squat 4×2 @ 75-80% of 1RM
1 x Max Reps

Partner WOD
10 Rounds (5 each)
1 min row for max meters
10 Front Squats (95/65)

Extra Credit Work:
Endurance & Skill Work:
8 Rounds
1 Rope Climb
200m Run
200m Recovery Walk

Oly/Strength:
Hang Clean
1×2 @ 50%
1×2 @ 60%
1×2 @ 70%
4×1 @ 80%

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This Week’s WODs

Posted on by Justin

Monday, August 8th
Back Squat 4×2 @ 75-80% of 1RM
1 x Max Reps

Partner WOD
10 Rounds (5 each)
1 min row for max meters
10 Front Squats (95/65)

Tuesday, August 9th
Hang Power Snatches OTM 5×2
- work on catch / pull under
Power Snatch OTM 5×2
Power Snatch OTM 5×1

4 Rounds
8 Hang Power Snatches (75/55)
12 Box Jumps
16 Wallballs

Wednesday, August 10th
Shoulder Press 3×5

3 Rounds
21 Push-ups
12 Pull-ups
400m Run

Rx+ Start each round with 1 Rope Climb and/or 5 Muscle-ups

Thursday, August 11th
Hexbar Deadlift 3

4 Rounds
10 Deadlifts (135/95)
10 Back squats
20 Double Unders
- if you’re a beast, go heavier…

Friday, August 12th
3 Rounds
500m Row
400m Run
30 Sit-ups
20 Pull-ups
10 Power Cleans (135/95)

Saturday, August 13th
Push Press 3

AMRAP in 10
1 Front Squat
1 Push Press
1 Thruster
1 Burpee
2 Front Squats
2 Push Presses
2 Thrusters
2 Burpees
3,3,3,3
4,4,4,4

- Use 50%, up to 95/65

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Friday, August 5th

Posted on by Justin

Team “Murph”
run 1 mile
- then
5 rounds of:
20 Pull-ups
40 Push-ups
60 Squats
- then
run 1 mile

This is done as a 2 or 3 person team. You must complete the run together, then you can divide the work between your team any way that you want. But you must stick with the posted rep scheme. Then perform the second run together.

Extra Credit Work:
Nothing Today, hit the metcon hard, stretch, eat and recover.

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Thursday, August 4th

Posted on by Justin

OTM 5×2 Hang Power Clean
OTM 5×1 Hang Power Clean + Front Squat
OTM 5×1 Hang Clean

10,9,8,7,6,5,4,3,2,1
DB Snatch L
50ft Sprint
DB Snatch R
50ft Sprint

Extra Credit Work:
Endurance:
Air Bike
10 Rounds
:20 on / :40 rest
max calories

Oly/Strength:
Paused Front Squat 2

Skill Development:
Handstand Walks

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Wednesday, August 3rd

Posted on by Justin

Split Jerk OTM 7×2

4 Rounds
15 KB Swings
15 Sit-ups
30 Double-Unders

Extra Credit Work:
Endurance:
3 x 800m Run
- 2 min rest

Oly/Strength:
Bench Press 5×5

Skill Development:
10 Rope Climbs for time

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Tuesday, August 2nd

Posted on by Justin

Back Squat 6

AMRAP in 15
400m Run
10 Pull-Ups
10 Front Squats (95/65)

Rx+ AMRAP in 15
400m Run
3 Muscle-Ups
10 Front Squats (135/95)

Extra Credit Work:
Endurance:
OTM 10
100m Row Sprint

Oly/Strength:
Barbell Lunge
3 x 12 (6L/6R)

Skill Development:
3 Rounds
5 GHRs
10 Back Extenstions
15 GHD Sit-ups

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Monday, August 1st

Posted on by Justin

500m Row @ 80%

Touch-and-go Deadlift 7

5 Rounds
5 Deadlifts @ 60%
10 Burpees
Rx+ 275/175

500m Row Time Trial

Extra Credit Work:
Oly/Strength:
Hang Snatch
7 x 1 @ 85%

Skill Development:
7 Rounds
1-5 unbroken HSPUs
6 Pistols, alternating legs

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This Week’s WODs

Posted on by Justin

Monday, August 1st

500m Row @ 80%

Touch-and-go Deadlift 7

5 Rounds
5 Deadlifts @ 60%
10 Burpees
Rx+ 275/175

500m Row Time Trial

Tuesday, August 2nd
Back Squat 6

AMRAP in 15
400m Run
10 Pull-Ups
10 Front Squats (95/65)

Rx+ AMRAP in 15
400m Run
3 Muscle-Ups
10 Front Squats (135/95)

Wednesday, August 3rd
Split Jerk OTM 7×2

4 Rounds
15 KB Swings
15 Sit-ups
30 Double-Unders

Thursday, August 4th
OTM 5×2 Hang Power Clean
OTM 5×1 Hang Power Clean + Front Squat
OTM 5×1 Hang Clean

10,9,8,7,6,5,4,3,2,1
DB Snatch L
50ft Sprint
DB Snatch R
50ft Sprint

Friday, August 5th

Team “Murph”
run 1 mile
- then
5 rounds of:
20 Pull-ups
40 Push-ups
60 Squats
- then
run 1 mile

This is done as a 2 or 3 person team. You must complete the run together, then you can divide the work between your team any way that you want. But you must stick with the posted rep scheme. Then perform the second run together.

Saturday, August 6th

“Fight Gone Bad” – ish

3 Rounds
1 min Wall-balls (20/14)
1 min KB Swings (53/35)
1 min Box Jumps
1 min Push-presses (75/55)
1 min Row (Calories)
1 min Rest

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Friday, July 29th

Posted on by Justin

OTM 5
Hang Power Snatch + OHS
OTM 7×2
Hang Snatch

Partner WOD
8 Rounds (4 rows each)
250m Row Sprint
Toes to Bar
- One partner rows while the other T2Bs

Extra Credit Work:
Oly/Strength:
BTN Split Jerk 1RM

Skill Development:
3 Rounds
10-15 GHD Sit-ups
10-15 Back Extensions

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Thursday, July 28th

Posted on by Justin

1 Deadlift + 1 Hang Power Clean + 1 Push Jerk

3 Rounds of “Cindy”, 1 Round of “DT”
2 Rounds of “Cindy”, 1 Round of “DT”
1 Rounds of “Cindy”, 1 Round of “DT”

“Cindy” is…
5 Pull-ups
10 Push-ups
15 Squats

“DT” is…
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Extra Credit Work:
Endurance:
100m Row / Rest 3 min
750m Row / Rest 2 min
500m Row / Rest 1 min
250m Row

Skill Development:
Bar Muscle-up Practice

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