Monthly Archives: August 2015

WOD for 8.29.15

Strength:
Open gym from 10-Noon. Please get a number just as you would for class. There will also be our normal "Saturday Slog" for those who would prefer to get their butts kicked.

Metcon:
METCON:
50 Situps
25 KB Squats (53/35)
15 Burpee Over Rower
1000m Row

50 Situps
25 KB Squats
15 Burpee over Rower
750 M Row

50 Situps
25 KB Squats
15 Burpee over Rower
500 M Row

50 situps
25 KB squats
15 Burpee over Rower
250M Row

WOD for 8.28.15

Strength:
Skill:
Pyramid up to 3
1 Beat Swing + 1 Kipping Pull Up + 1 Chest to Bar
Scale: 1 Beat Swing + 1 Kipping Pull Up with pause at the top

Metcon:
5 Round EMOM
1 Minute: Plank Hold
1 Minute: Max Squat Jumps
1 Minute: 15 Dead Lifts (135/95)

WOD for 8.27.15

Strength:
Clean and Jerk
1) 5x1 Clean and Jerk
2) 3x10 DB Front + Reverse Lunges

Metcon:
4 Rounds for time:
25 Hang Snatch (75/55)
25 Butterfly Sit-ups

WOD for 8.26.15

Strength:
Bench Press
1) In 3 sets work up to a heavy set up 5
2) 3x10 @ 65-75% of your heavy set of 5

Metcon:
27-21-15-9
200m Sprint
Push-ups