WOD's

Aug
15
Weight Vest Wednesday 8/15/18

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Skill

OHS

6x5, E2.5M

33XO

WOD

15min Partner AMRAP

5 Rope Climbs

25 Slam balls

50 Air Squats

Rx

Vest

50/40

INT

No Vest

1/2 Climb

40/30

Scaled

30/20 or lower

Rope Pulls


Aug
14
Skill & WOD 8/14/18

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WOD

400m Run

20 SDHP

15 Bar facing burpees

400m Run

20 PWR Cleans

15 Bar facing burpees

400m Run

20 PWR Snatches

15 Bar facing burpees

400m Run

20 Push Jerks

15 Bar facing burpees

Rx

135/93

INT

115/73

Scaled

95/63 or lower

200m Run

10 Burpees


Aug
13
Skill & WOD 8/13/18

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Skill

10min Partner Bike race

Split up group in 2 teams

AMCAP

*Penalties for losing team

WOD

4 Rounds

1-arm OH Lunge 80ft (40ft ea.)

15 T2B

60 DU

Rx

50/35

INT

40/30

T2B Attempts

30 DU

Scaled

30/20

Knee Raises

5 DU attempts & 60 SU


Aug
12
Sunday Funday 8/12/18

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WOD

Partner Workout

30min AMRAP

200m Sled Push

600m Row


Aug
11
Rehab Saturday 8/11/18

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WOD

30 Clusters

5R of Cindy

20 Clusters

5R of Cindy

10 Clusters

5 Rounds of Cindy

Rx

95-115-135/63-73-93

INT


Aug
10
Skill & WOD 8/10/18

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Skill

Interval Run

100m Walk

300m Run

10min AMDAP

WOD
25 GHD Sit-ups

50 Walking lunges

25 Tire Flips

50 Walking lunges

25 GHD Sit-ups

Rx

AHAP

INT

AHAP

V-ups

Scaled

Ab mat sit-ups with PVC behind neck

AHAP


Aug
09
Skill & WOD 8/9/18

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Skill

PWR Snatch

1rep E:30 for 20 rounds @ 75%


Aug
08
Weight Vest Wednesday 8/8/18

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WOD

1RM FS - 15min

1RM BP - 15min

5min rest

10min AMRAP

25 Burpees

25 Pull-ups

Rx

Vest

INT

No Vest

Scaled

Assisted Pull-ups


Aug
07
Skill & WOD 8/7/18

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WOD

10min AMRAP

250m Row + 15 Push-ups

5min rest

10min AMRAP

100m Sled push + 30 RKBS

5min rest

10min AMRAP

30/20cal Bike + 15 Wallballs

Rx

45/25 Sled

70/45

20/14 to 10/9ft

INT

Empty sled

62/40

16/13

Scaled

Empty sled

55/35 or lower

14/10 or lower


Aug
04
Rehab Saturday 8/4/18

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WOD
Partner Workout

40-30-20-10

DB Thruster

Pull-ups

Cal Bike

KBS