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WOD Archive for August 2017

August 18, 2017

1. Warm-up
4 Steady Rounds:
8 Empty Bar Thrusters
Run 100m

2. Oly
Find 1RM Jerk from Rack

3. Conditioning
AMRAP 6 Minutes
9 Thruster 115/75lbs
9 Chest to Bar Pull Ups

Lite Class

1 mile Run Buy In

Then

21-18-15-12-9-6-3

Thrusters/Pull-ups (Ring Rows)

August 17, 2017

1. Warm-up
20 Empty Bar Overhead Squats
20 Squat Jumps
10 Chest to Bar Pull Ups

2. Oly
2016 Regionals
Snatch Pyramid
10 Squat Snatch 185/135lbs
8 Squat Snatch 205/145lbs
6 Squat Snatch 225/155lbs
4 Squat Snatch 245/165lbs
2 Squat Snatch 265/175lbs
11 Minute Cap

3. Conditioning
16.3
AMRAP 7 Minutes
10 Power Snatch 75/55lbs
3 Bar Muscle Ups

4. Extra Work (complete off to the side after class)
100 Burpees

Lite Class

100 Burpee Buy In then

10 down to 1 by 1 of

Hang Power Cleans

Push-ups

Hang Power Snatches

Squat Jumps x 2

August 16, 2017

1. Warm-up
3 Steady Rounds:
15 Push Ups
10 Strict Pull Ups
Run 200m

2. Conditioning
3 Rounds
Run 800m
25 Toes to Bar
10 Power Cleans 205/145lbs

3. Extra Work
Bike/Row 100 Calories for time

Lite Class

Same as regular class with extra work as finisher

August 15, 2017

1. Warm-up
2 Rounds
30 Dumbbell Snatch 50/35lbs (15 each)
20 Toes to Bar
10 Burpees

2. Oly
3 Attempts at Max Rep Touch and Go Power Clean to Push Jerk
155/105lbs
Rest 3:00 between efforts

3. Conditioning
“Amanda”
9-7-5
Muscle Ups
Squat Snatch 135/95lbs

Lite Class

5 rounds of

15 Burpees/15 Sit-ups

Then

5 Rounds of

10 DB Snatches each arm/400m run

August 14, 2017

Monday

1. Warm-up
3 Steady Rounds:
10 Push Presses
10 Front Squats
100m Run

2. Strength
Find a 1RM Strict Press

3. Oly
Find a 1RM Front Squat

4. Conditioning
Remaining Time in Class or 3 Rounds
7 Front Squats 225/155lbs
1 Gasser (Sprint 100m out and back)

Lite Class

10 rounds of
10 Push Presses
10 Front Squats
200m Run

August 11, 2017

1. Warm-up
4 Steady Rounds:
10 Goblet Pause Squats
10 Sit Ups
15/10 Calorie Row

2. Conditioning
AMRAP 30 Minutes
Bike 1k/.8k
21 Overhead Squat 115/85lbs
21 CTB Pull Ups

3. Lift
Find 2RM Bench Press

Lite Class

"Annie" then

5 Rounds
Bike 1k/Row 800m
21 Front Squats
21 Pull Ups

August 10, 2017

1. Warm-up
3 Steady Rounds:
12 Hang Snatch 95/65lbs
18 Air Squats
200m run

2. Conditioning
AMRAP 10 Minutes
Climb the Ladder
5 Wallballs 30/20lbs
5 Box Jump Overs 24/20″
10/10, 15/15, etc.

3. Lift
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch

Lite Class

30:00 AMRAP
Climb the Ladder (5,5,5 then 10,10,10)
5 Wallballs
5 Box Jump Overs
5 Sit-ups

*200m run after every set of sit-ups

August 9, 2017

1. Warm-up
2 Steady Rounds:
Row 1k
25 Push Press w/ Empty Bar
25 Push Ups

2. Conditioning
3 Rounds:
3 Rope Climbs
15 Burpee to 6″ Target
20 Dumbbell Snatch 50/35lbs

3. Lift
Find 3RM Sumo Deadlift
NO BOUNCE

Lite Class

2 Rounds:
Row 1k
25 Push Press w/ Empty Bar
25 Mountain Climbers

Then

3 Rounds:
3 Rope Climbs
15 Burpees
20 Dumbbell Snatch each arm

August 8, 2017

1. Warm-up
4 Steady Rounds:
15 Kettlebell Swings 53/35lbs
15/10 Calories on Bike/Row
10 Strict Pull Ups

2. Conditioning
1k Sandbag Carry
80/50lbs

3. Lift
Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk

Lite Class

1 mile Run then

3 rounds of

30 Thrusters
40 Calories on Bike
50 Double Unders

August 7, 2017

1. Warm-up
3 Steady Rounds:
Row 400m
20 Front Rack Lunges With Dumbbells

2. Conditioning
For Time:
100 Push Ups
75 Kettlebell Swings 70/53lbs
50 Sit Ups
25 Bar Muscle Ups

3. Lift

Find “1RM” Box Squat

Lite Class

3 Rounds of
Row 400m
20 Front Rack Lunges With Dumbbells (20 each leg)

Then

3 Rounds of

30 Push Ups
30 Kettlebell Swings
30 Sit Ups

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