kettle bell
kettle bell


July 31-August 5 (WODs of the Week)

Monday, July 31, 2017

Skill Review: Hang Power Clean

Partner WOD

Teams of 2, complete (tag team):

100 Burpee Box Jumps (24/20)

100 Hang Power Cleans (135/95)

100 HSPU or STO*

100 Wall Balls (30/20) or Front Squat*

100 Cal. Assault Bike (120 on airdyne/row/ski)

*All barbell movements are to be done at the same weight. Scale as needed for proper movement and efficiency. (Rx = 135/95)

Tuesday, August 1, 2017

Back Squat (6×5 @60%+40 of 1RM)
–Every min (6 mins), perform 5 back squats +5 lbs heavier than last time.

WOD - AMRAP (19 min running clock)
5 Rounds:
1 min Calorie Row
1 min DB Snatch (50/35)
1 min Double Unders
1 min -REST-
*Score = total reps

Wednesday, August 2, 2017

SWOD (15 min)
5x3 Thruster (building, from the floor)

3 rounds for time (with rest between rounds):
15 Thrusters (95/65)
15 Bar Facing Burpees
+1 min rest

Accessory Work
100 V Ups

Thursday, August 3, 2017

Hero WOD “T.U.P.”
15-12-9-6-3 reps for time of:
Power cleans (135/95)
Front squats (135/95)

WOD in honor of U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, who died May 1, 2013 from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.

Friday, August 4, 2017

At 0:00—
50 HSPU for time (scale: seated DB press or H.R. push ups)
At 8:00—
30 Power Clean (Rx: 185/125, RxC: 205/145)
At 16:00—
50 Bar Muscle Ups (scale: 10 pull ups + 10 dips for 5 sets)
At 24:00—
30 Bench (Rx: 185/125, RxC: 205/145)
*Note: scale for efficient movement

Saturday, August 5, 2017

For time:
800m Run (2nd hydrant)
20 Rope Climbs (60 from floor or 80 Chin Ups)
800m Run


400m Run (2x stop)
10 Rope Climbs (30 from floor or 40 chin ups)
800m Run
10 Rope Climbs (30 from floor or 40 chin ups)
400m Run

*Some athletes may start on the rope climbs while others are running, all will complete the same total #rope climbs and running distance.