Month: August 2019

8/31/19

Saturday Community WOD 40 min AMRAP 1 mile run 50 Ball Slams 50 Walking Lunges 3 Wall Walks 3 Ripe Climbs

8/30/19

FRIDAY Strength: Cleans 5×1 (80%) WOD: 5-4-3-2-1 Clusters (135/95) Muscle Ups (RX+) Bar (RX) *Alt WOD will be on the board Post: A1:Supermans 3×30 A2:Glut Kickbacks 3×12

8/29/19

THURSDAY Strength: Strict Press 4×5 (70%) WOD (18 min AMRAP): 400M Run 11 HSPU 22 Box Jumps (24/20) Post: Planks 2×2 minutes

8/28/19

WEDNESDAY Strength: Deadlifts 5×1 (90%) Chipper WOD: 800M run 100 Double Unders 100 Push Ups 100 Sit Ups 100 Air Squats Post: KB Side Bends 3×15

8/27/19

TUESDAY Strength: EMOM 7 Min 1 Snatch + 2 Hang Snatch + 3 OHS WOD #1 (7 min AMRAP): 10 Snatches (95/65) 20 Buprees to target *Rest 3 Minutes WOD #2 (7 Min AMRAP) 10 OHS (95/65) 20 Burpees to Target Post: Single Leg V-Ups 3×15 Each leg


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