Tuesday August 23rd, 2016

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WOD
August 23rd
Strength

Advanced
A) Power Cleans 2-2-2-2
B) Front Squats @20X1; 5-5-5-5

Intermediate
A) Power Cleans 2-2-2-2
B) Front Squats @20X1; 8-8-8-8

Beginner
A) Hang Power Cleans 3-3-3-3
B) Front Squats @2011; 10-10-10-10

Met Con
2000m Row For Time


Tomorrow’s WOD”

August 24th

Strength

Advanced
A) Squat Snatch 2-2-2-1-1-1

Intermediate
A) 1 Power Snatch + 2 Overhead Squat 2-2-2-2-2

Beginner
A) Hang Power Snatch 3-3-3-3
B) Snatch Grip Overhead Lunges 3 x 8/side

Met Con
10 Minute AMRAP

3 Squat Snatch/Power Snatch/Hang Power Snatch
10 Wall Balls #20/14
10 Box Jumps #24/20

* Top of every minute perform 3 burpees (Including minute 0)”

Monday August 22nd

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WOD
“August 22nd
Strength

Advanced
A1) Split Jerk 3-3-2-2-1-1
A2) ME Strict Pull-ups x 3

Intermediate
A1) Split Jerk 3-3-3-2-2-2
A2) ME Strict Banded Pull-ups x 3

Beginner
A1) Split Jerk 3-3-3-3-3
A2) ME Ring Rows @1111 x 3

Met Con
For Time Complete:
21-18-15-12-9 Of:
Row For Cals
Shoulder To Overhead #135/95

*AD = 18-15-12-9-6″


Tomorrow’s WOD (more…)

Saturday August 20th, 2016

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WOD”

August 20th

Strength –
Advanced/Intermediate –

A1) Dead Hang Pull-ups; ME x 4
*Bands allowed
A2) Knee Raises; ME x 4

Beginner –
A1) Barbell Rows @1111; 3 x 15
A2) Knee Raises; ME x 4

Met Con :
The Chief:
Max rounds in 3 minutes of:
3 Power cleans #135/95—95/65—65/45
6 Push-ups
9 Air Squats
Rest 1 minute.
Repeat for a total of 5 cycles.



Monday’s WOD (more…)

Friday August 19th, 2016

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WOD
“August 19th

Strength –

Advanced –
A) Barbell Lunges 3 x 16
B) Push Press – 3 x 3

Intermediate –
A) Barbell Lunges 3 x 16
B) Push Press – 3 x 5

Beginner –
A) Barbell Lunges 3 x 16
B) Push Press – 3 x 8

Met Con –

4 Minute AMRAP
5 Thrusters #115/80; 95/65; 75/55
5 Burpees Over The Bar

Rest 4 Minutes

4 Minute AMRAP
5 Thrusters #95/65; 75/55; 65/45
5 Burpees Over The Bar


Tomorrow’s WOD (more…)

Saturday August 13th

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WOD”

August 13th
Strength
Advanced
A) Shoulder Press 5-5-5
B) Push Press 3-3-3
Intermediate
A) Shoulder Press 8-8-8
B) Push Press 5-5-5
Beginner
A) Shoulder Press 10-10-10
B) Push Press 8-8-8

Met Con
18 Minute Alternating EMOM
Minute 1 – Row 14/12/10/8 Cals
Minute 2 – Box Jumps 14/12/10 #24/20
Minute 3 – Pull-ups/Ring Rows 14/12/10/8 * No Bands”


Monday’s WOD (more…)