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From the Blog

WOD for August 18th

Teams of two AMRAP 30 100m run 10 KB swings FB:71/53 Rx:53/35 8 burpee box jump overs 24/20 * after completing 4 rounds, team must complete a 500/400m row. Each teammate must do 50% of the row.

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WOD for August 17th

FRONT SQUAT E3MOM for 18 minutes Sets 1 and 4, 3 reps at 80% Sets 2 and 5, 2 reps at 85% Sets 3 and 6, 1 rep at 90% WOD: AMRAP 7 20 lateral bar hops 10 front rack lunges FB:115/80 Rx:95/65 S:75/55 10 push press

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WOD for August 16th

BENCH PRESS E3MOM for 18 minutes Sets 1 and 4, 3 reps at 75% Sets 2 and 5, 2 reps at 80% Sets 3 and 6, 1 rep at 85% WOD: AMRAP 10 10 calories, row 8 slam balls Rx:30/20 6 Burpees

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WOD for August 15th

DEADLIFT E3MOM for 18 minutes Sets 1 and 4, 3 reps at 75% Sets 2 and 5, 2 reps at 80% Sets 3 and 6, 1 rep at 85% WOD: AMRAP 7 30 DU S: 80 singles 8 DB Snatch Rx:50/35 S:35/20 6 pull ups S1:banded S2: jumping

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WOD for August 13th

SNATCH 3 Minute EMOM 3 Snatch Balances 3 Hip Snatches 16 Minute E2MOM *8 sets to build to a heavy 1 Hang Snatch 2 Snatch pause Above Knee WOD: Against 4 minute clock 400m run 20 hang snatch Rx:75/55 S:45/35 ME: push ups with remaining time * score is push[…]

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WOD for August 11th

In teams of 3 or 4: 5 rounds 2 minutes in each movement Power cleans rotate every rep FB:165/115 Rx:135/95 S:95/65 rest 1 minute Wall balls 20/14 rotate every 5 reps rest 1 minute burpees over the bar rotate every 4 reps rest 1 minute teams write rep totals down[…]

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WOD for August 9th

CLEAN EMOM x 3 minutes 3 Tall Cleans 3 Hang Clean Pulls E2MOM x 18 minutes *8 sets to build to a heavy 3 Hang Cleans from Above Knee WOD: Against 5 minute running clock 400/350m Row 200m Run Squat cleans Rx:135/95 S1:115/80 S2:95/65 * score is total number of[…]

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WOD for August 8th

4 Rounds :30 Hollow body hold * hold plate in hands if easy Rx:15/10 :30 triple or double under attempts :30 (6-8) kip swings :30 Elbow taps S1: handstand hold S2: box inversion WOD: EMOM x 20 minutes Station 1: 20 DU S: 40 Singles + 12 DB deadlifts Rx:50/35[…]

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WOD for August 7th

BACK SQUAT E3MOM for 18 minutes Sets 1 and 4, 3 reps at 75% Sets 2 and 5, 2 reps at 80% Sets 3 and 6, 1 rep at 85% WOD: AMRAP 7 5 push ups 10 jumping lunges 5 pull ups S1:banded S2: jumping

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