WODs

August 14-19 (WODs of the Week)

Monday, August 14, 2017

WOD
For time (Teams of 3):
150 GHDSU (50 each)

50 Muscle Ups (total)

50 Hang Power Cleans @205/135 (total)

Scaled WOD
150 WB Sit Ups (50 each)
75 C2B or Pull Ups (total)
75 Ring or Bench Dips (total)
50 Hang Power Clean (total, heavy ~80-85% 1RM)
-Each athlete completes 50 sit ups.
-2 athletes working at a time, one rests.

Teams of 2, tag team:
100 Sit Ups (any)
35 MU (scale: 50 Pull Ups + 50 Dips)
35 Hang Power Cleans
——

Tuesday, August 15, 2017

SWOD
Front Squat (3-2-1-1-1)
-Warm up to ~85% then, work to a heavy triple, double, and single (3 attempts). Rest as needed between sets.

WOD
3 Rounds For Time:
30 Cal Row
30 Wall Balls (30/20)*
*Note: scale the WB weight or the target height, not both.
——

Wednesday, August 16, 2017

Hero WOD “Nick”
12 rounds for time of:
10 Dumbbell hang squat clean (50/35)
6 Handstand push-ups on dumbbells

WOD in honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas. Nick died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.
——

Thursday, August 17, 2017

Rope Climb Technique & Barbell Warm Up (20 min)

WOD
4 Rounds for time:
2 Rope Climbs (15’)
4 Squat Cleans (225/145) scale: heavy ~85%
——

Friday, August 18, 2017

WOD
5 RFT:
30 Air Squats
25 Push Ups
20 T2B

Rx+: wear a 20# vest
——

Saturday, August 19, 2017

WOD
EMOM 10: 6 Clusters (135/95)
Then, starting at the 10:00 mark—
“Annie”
50-40-30-20-10 reps:
Double Unders
Sit Ups

(scale: 2x singles)