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WODs

August 22-27 (WODs of the Week)

Monday, August 22, 2016

SWOD - Sumo Deadlift
4x6 reps for max load, unlimited rest between sets.

WOD
"Christine"
3 RFT:
500m Row
12 Deadlifts (Rx: Bodyweight)
21 Box Jumps (24/20)

Auxiliary - Strength Accessory
3 Sets (not for time):
6/6 Single Leg Step ups (6/side)
10 GHD Glute Ham Raises
20 Weighted AbMat Sit ups - feet anchored with dumbbell held at chest
——

Tuesday, August 23, 2016

SWOD
20 min running clock…
EMOM 8: 1 Squat Snatch (across ~85%)
Rest 4:00
EMOM 8: 1 Squat C&J (across ~85%)
—If you haven’t been following our weightlifting progressions (65-70-75-80%) over the past 2 months, start at a weight you can lift successfully and build towards 85%.

WOD
For time, complete:
150 Double Unders (2x SU)
50 Wall Balls (20/14)
100 Double Unders
35 Wall Balls
50 Double Unders
20 Wall Balls

Auxiliary
1 minute Assault Air Bike test for Max Calories
——

Wednesday, August 24, 2016

WOD
Complete, for time:
3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT

“Cindy” = 5 pull ups + 10 push ups + 15 air squats
“DT” = 12 deads + 9 hang power cleans + 6 push jerks (155/105)

SWOD
3x8 Front Squats (across, heavier than last week ~65-70%)

—Pick one (time permitting)—

Auxiliary - Gymnastics (Strength)
10-9-8-7-6-5-4-3-2-1:
Weighted Strict Ring Dip
Weighted Strict Pul up

Auxiliary - Midline
5 Super Sets of:
20 GHDSU
20 Hip Extension
——

Thursday, August 25, 2016

SWOD
EMOM 10
1 Power Clean + 3 Front Squats + 1 Jerk

WOD
For time, complete:
30 Cal Row or Bike
30 Power Snatches*
30 Cal Row or Bike
30 OHS*
30 Cal Row or Bike
30 Clean & Jerks*
*Rx: 95/65 (one weight; scale for all 3 BB movements)

Auxiliary GWOD
7 RFT: 5 unbroken Ring Muscle Ups
Rest as little as possible between sets.
——

Friday, August 26, 2016

SWOD
Snatch Waves (14 min)
EMOM 4 - 3 High Hang Squat Snatches (build from ~65%)
Rest 1:00
EMOM 4 - 2 Hang Squat Snatches from below the knee (build from ~75%)
Rest 1:00
EMOM 4 - 1 Squat Snatch (build from ~80%)

SWOD (10 min)
5-4-3-2-1 Back Squat
—Start each set every 2 minutes. Building from 65-70% to a heavy 1-rep in 10 minutes.

WOD
AMRAP 12
12 Burpee-Pull Ups (scale: 12 burpees + 12 pull ups)
12 KB Snatch (6 per side @53/35)
12 KB OH Lunge Steps
——

Saturday, August 27, 2016

SWOD
5-6 sets, building: 1 Strict Press + 3 Push Presses

WOD
2 Rounds for time:
800m Run (scale: equal distance on Assault Bike)
30 Thrusters (75/55)