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WOD Archive for August 2017

August 4, 2017

1. Warm-up
3 Steady Rounds:
15 KB Swings 53/35lbs
15 Push Ups

2. Conditioning
AMRAP 12 Minutes:
Climb the Ladder
1 Power Snatch 165/115lbs
1 Rope Climb
10/8 Calories on Bike
2 Power Snatch
2 Rope Climbs
10/8 Calories on Bike
Etc..

Use the Bike as a recovery pace.

 

3. Lift
Strict Press
10×3
As Heavy As Possible

Lite Class

Tabata Row

Goal is 900m*

*1 burpee for every 5m short

Then

10 down 1 by 1 of

KBS

Goblet Squat

Push-up

Strict Hanging Leg Raises

August 3, 2017

1. Warm-up
Move Steady Through
30 Bar Facing Burpees
40 Light Hang Power Snatch
30 Bar Facing Burpees

2. Conditioning
Running “Tully”
4 Rounds
200m run
23 Dumbbell Squat Cleans 40/25lbs

3. Lift
EOMOM for 14 Minutes
Full Snatch + 2 Hang Snatch + OHS
As Heavy As Possible
Weight can move up and down across seven sets.

Lite Class

30 Bar Facing Burpees
40 OHS
30 Bar Facing Burpees

Then

4 Rounds
200m run
23 Dumbbell Squat Cleans

August 2, 2017

1. Warm-up
10 Minute Steady Row
then
Floss Elbows and Calves

2. Conditioning
3 Rounds of “Eva” (RX is 5 rounds but we will do to have time to Sumo DL)
Run 800m
30 KB Swings 70/53lbs
30 Pull Ups

3. Lift
Sumo Deadlift
10×3 @ 70% of 3RM
Speed Work
No Bounce – Silent

Lite Class

Same as regular class

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