Monthly Archives: August 2016

WOD for 9.1.16

Strength:
Dead Lifts
1) 2x6 @ 70% 1RM
2) 2x5 @ 80% 1RM
3) 2x4 @ 90 1RM


Metcon:

10 min AMRAP
10 Front Rack Lunges (95/65)
20 Straight Leg Sit-ups
30 Double Unders (60 Singles)

WOD for 8.31.16

Strength:
1) 5x5 Pendlay Rows
2) 5x5 Strict Press



Metcon:

4 Rounds for Time
100m OH Plate Carry (45/35)
20 KB Swings (53/35)
2 Rope Climbs (10 Ring Rows)

WOD for 8.30.16

Strength:

Back Squats
5x8@ 70% 1RM


Metcon:
5 Rounds for Time
20 Wall Balls (20/14)
200m Run

WOD for 8.29.16

Strength:
Clean and Jerk
1) 3x 2 Power Clean + 1 Split Jerk
2) 3x 1 Squat Clean + 1 Split Jerk


Metcon:

2 Rounds for Time:
20 Power Snatch (95/65)
20 Bar Over Burpees

WOD for 8.27.16

Strength:


Metcon:
Slog:
8 laps
100 Situps
6 laps
100 Wall Balls
4 laps
100 Double Unders
2 laps