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WODs


August 18, 2018 Saturday

Team WOD: Clean & Jerk: 1RM

* As a team, share a bar and alternate lifts. 8 min. time cap for each to find a 1RM.

Helen Meets Grace


August 17, 2018 Friday

Ring Dip (Weighted) 3-3-3-3-3

3 RFT: Double Unders, Overhead Walking Lunges and Burpees

RX+ Option: 3 RFT: Double Unders, Double Kettlebell Overhead Lunges and Burpees

* Choose Extra Spicy Option if you can RX.


August 16, 2018 Thursday

Lifting: 2 Push Press + 2 Thruster Complex

* Complex 2 PP + 2 Thruster. Use mats for drops.

AMReps 10 mins: Rows, Thrusters and Bar Muscle-ups

* Score max reps BMU. Scale BMU to Strict Pull-ups.

Checkout: Farmers Walk (Kettlebell)

* Grab a pair of KB and go 200m Farmer Carry for time. Do not drop KB.


August 15, 2018 Wednesday

Power Clean 1-1-1 and L Sit (Hanging) : 3 x 30s

L Sit (Hanging) : 3x 30 secs Alternate sets, accumulate up to 30 sec on hanging L Sit * Use mats. Scale to 1 leg out, or K2C hanging leg raise.

L Sit (Hanging) : 3x 30 secs

* Alternate with Power Cleans. Accumulate 30 sec hanging in L sit. Scale to one leg out, or k2C hanging.

4 RFT: Run, Handstand Push-ups and Power Cleans

* Use mats. Choose a load you can do doubles with. Scale HSPU to Box Pike, DB/KB Press or 1 AbMat.


August 14, 2018 Tuesday

Snatch Pull + Hang Squat Snatch 1-1-1

* Use mats for drops

21-15-9-6-3: Overhead Squats, Wall Balls and Toes-to-bars


August 13, 2018 Monday

Front Squat 10-10-10

AMRAP 15 mins: Kettlebell Swings, Pull-ups, Push-ups and Runs


August 11, 2018 Saturday

31 Heroes

* Box Jumps 30"/24" NOT 24"/20". Run with 45#/25# bumper plate, NO sandbags. * This WOD is to honor the 30 men and one dog that gave their lives for our country on Aug. 6, 2011. It is 31 minutes long: one minute in remembrance of each hero. Rep scheme is 8-6-11: the date of their sacrifice. Finally, this is a partner WOD because these men were from multiple branches of our military, working together as a team.


August 10, 2018 Friday

Handstand and Handstand Walk Practice

Handstand Push-up Practice

Chipper: Handstand Push Ups, Pull-ups, Kettlebell Swings, Sit-ups and Burpees

* AbMat Sit-ups. Scale HSPU to 1 AbMat, Box Pike or DB Press


August 09, 2018 Thursday

Shoulder Press 3-3-3-3-3

5 RFT: Push Press, Toes-to-bars and Ball Slams


August 08, 2018 Wednesday

Deadlift 2-2-2

* Touch and Go. No drops from top. Use mats.

3 RFT: Run, Deadlifts and Box Jumps

* Touch and Go DL. No drops, use mats.


August 07, 2018 Tuesday

Lifting: Bench Press and Bent Over Barbell Rows

* Alternate lifts each set

FT: Wall Balls and Muscle Ups

* Scale to BMU or Strict pull-ups


August 06, 2018 Monday

Overhead Squat 3-3-3

Nancy

* Use mats for 95#, choose a load that allows you to go UB or 2 sets each round.


August 04, 2018 Saturday

Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs

* Use mats for 95# and up.


August 03, 2018 Friday

Shoulder Press 5-5-5

Chipper: Runs, Air Squats, Push-ups, Pull-ups and HSPU

* Scale HSPU to KB or DB press or Box Pike