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WOD

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Thursday, August 28th

Posted on by Pat

Hang Clean 2

“Grace”
30 Power Clean & Jerks (135/95)
- or
“Heavy Grace”
30 Power Clean & Jerks (AHAP)

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Wednesday, August 27th

Posted on by Pat

Back Squat 5

5 Rounds
10 Burpees
15 Box Jumps
20 Wallballs

Skill Work / Extra Credit:
3 Rounds
Max strict HSPUs (sub wall walks)
Max strict Pull-ups

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Tuesday, August 26th

Posted on by Pat

“Stowell”
3 Rounds of:
26 Pull-ups
26 Thrusters (115/80)
400m Run
- then
27 Burpees

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Monday, August 25th

Posted on by Pat

Deadlift 3

21 Deadlifts (225/155)
42 Push-ups
400m Run
15 Deadlifts
30 Push-ups
400m Run
9 Deadlifts
18 Push-ups
400m Run

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Saturday, August 23rd

Posted on by Pat

Thruster 3

“Venom 2″
30 – 20 – 10
Thrusters (95/65)
Burpees
Wallballs

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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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