WODs

August 28-September 2 (WODs of the Week)

Monday, August 28, 2017

WOD
For Time:
27-21-15-9 Thrusters (95/65)

81-63-45-27 Double Unders (scale: 2x singles)

Accessory Work
5 Rounds (not for time):
10 Evil Wheels (use ab roller or barbell)
15 GHD Hip Extensions (or 20 Supermans)
——

Tuesday, August 29, 2017

SWOD
Establish a heavy, single: Deadlift
-Double Overhand Grip. No reverse grip.

WOD
4 Rounds (18 min clock)--
AMRAP 3:
25/20 Calorie Row
Max Reps Power Clean (135/95)
– Rest 2 mins between rounds –
(score = total PC reps)
——

Wednesday, August 30, 2017

WOD
100 KBS (53/35)
75 Wall Balls (20/14)
50 Pull Ups
25 Burpee Box Jump Overs (24/20)
——

Thursday, August 31, 2017

Skill (15 min): Snatch mobility, technique, practice

WOD
1K Row
50 Strict HSPU
30 Power Snatch (135/95)
——

Friday, September 1, 2017

WOD
21 Deadlifts (135/95)
10 Burpees
18 Deadlifts (155/115)
10 Burpees
15 Deadlifts (185/135)
10 Burpees
12 Deadlifts (225/155)
10 Burpees
9 Deadlifts (255/185)
10 Burpees
6 Deadlifts (295/205)
10 Burpees
3 Deadlifts (315/225)
——

Saturday, September 2, 2017

SWOD
3x5 Bench

WOD
10 Rounds:
1 Rope Climb (15’ or 3 pulls from floor)
3 Bench Press (AHAP) or 6 Push Ups
200m Run
*Partner up. One will start on the rope, the other on the run. Follow the order.