August 11, 2016 Thursday

Scale up or down no more than 2 reps to ensure you finish under :50 each rd

Scaled Option: 21 DBThrusters (30/20#) 15 BurpeeBoxJumpOvers (24/20" StepUps ok) 90 Singles 15 21


August 10, 2016 Wednesday

12 minutes of practice If you do not have these yet then watch video for BandAssisted HSPU & work on building shoulder & tricep strength using these. Scale them to kick up to slow negatives or abmat to lessen the pressing distance. NO MORE THAN 2 ABMATS FOR ASSISTANCE

Do not sacrifice form on DLs! Coaches reserve the right to drop weight from your bar at any time. Scale HSPUs using no more than 2 ab mats or kicking up & slow negatives on the way down or 14-9-5 of WallClimbs. 13 minute cap

Use weight for twists


August 09, 2016 Tuesday

Scale 20 DUs to 30 SUs 65-75% of 1RM PowerClean for the HPCs

Scale DUs to 4 SUs & 1 DU attempt as needed. Scale run as needed to 600M, 400M, 200M, 100M Scaling guide: 13-18 minutes 19 minute cap


August 08, 2016 Monday

Up 5% from last week. One less rep per rd this week. Focus on CONTROL, Speed under, & strong catch/strong arms&shoulders No Superset

Scale accordingly to make sure to finish under the cap! 12 minute cap


August 06, 2016 Saturday

Partner 31 Heroes

In place of the sandbag, we'll run holding a bumper plate. 45/25#


August 05, 2016 Friday

10 min to find today's 3RM from the ground, no rack

Scale Pistol to box, no band assistance today


August 04, 2016 Thursday

12 minutes of RopeClimb work Excellent video attached on rope climb technique

Modify to 5 ring row 16 minute cap

Alternate each rd between squats & situps :20 of squats :10 rest :20 of situps :10 rest :20 of squats :10 of rest :20 of situps :10 rest etc....for a full Tabata


August 03, 2016 Wednesday

12 minutes of MU practice

12 minutes of PullUp practice Must be able to do a Strict PullUp before Kipping

12 minutes of Strict PullUp work Every2Minutes perform 8 band assisted pullups 6x8

Gnardog Benchmark #4

Ring MU is prescribed Bar MU is scaled Cluster = SquatCleanThruster Cluster must be in one motion, not a PC + FS + S2O or anything other than one continuous movement. Modify MUs to double reps of BurpeePullUp (18 BurpeePullUp, 12 BPU, 6 BPU) 12 minute cap


August 02, 2016 Tuesday

RX will be to do this in order Scaled will be to break up the reps as you want 35 minute cap Another modified option is to do Dirty Thirty option We last did this 3/22/16

RX will be to do this in order Scaled will be to break up the reps as you want If you last did DirtyThirty under 23 minutes then do FilthyFifty today 35 minute cap We last did this 3/22/16


August 01, 2016 Monday

Up 5% from last week. One less rep per rd this week. Focus on CONTROL, Speed under, & strong catch/strong arms&shoulders No Superset

STRONG RACK POSITION! These rounds are SPRINTS! Get below parallel on squats & stand all the way up on the cleans & lunges. Feet together on lunges before next step. Alternate feet on lunges Do not need to fully extend on burpee over bar Aim for consistency go 100% on all ads


July 29, 2016 Friday

If your last time was not under 4 minutes then do not go up in weight from your last FRAN We last did this 5/5/16


July 28, 2016 Thursday

feet on ground butt on bench shoulders back on bench, don't reach when pressing press back into the bench break the bar on the way down spread the bar on the way up WATCH VIDEO!! Superset L-sit hold on parallettes, rings, or boxes

Accumulate :20 on rings, prarllettes, or boxes Modify to tuck hold, knees to chest, or support hold WATCH VIDEO!!

Partner WOD

Break up the row & burpees any way your team wants. The WBs must be done as a team. WATCH VIDEO for demo of partner WBs for today. Video has one male & one female throwing to their different heights/targets.


July 27, 2016 Wednesday

10 minutes to find today's 6RM Hips-->shrug-->pull under-->catch--->land flat footed

Modified options: -HangPowerSnatch -KBS -3x reps DU-->SU