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Blog 2017-05-19T14:11:14+00:00
508, 2018

WOD: Monday 8/6/18

Power Snatch
Heavy Single

“Randy”
For Time:
75 Power Snatches (75/55)

408, 2018

WOD: Sunday 8/5/18

“Recess”
AMRAP 10:
3 10m Shuttle Runs, 3 Kettlebell Swings (53/35)
6 10m Shuttle Runs, 6 Kettlebell Swings (53/35)
9 10m Shuttle Runs, 9 Kettlebell Swings (53/35)

Continue to add (3) Repetitions Per Round

308, 2018

WOD: Saturday 8/4/18

“Barbed Wire”
with a partner
5 Rounds:
400 Meter Run
20 Pull-ups
30 Push-ups
40 AbMat Sit-Ups
50 Air Squats

*Split work as desired

208, 2018

WOD: Friday 8/3/18

Power Clean + Front Squat + Push Jerk
Build to a Heavy Complex

“Wise Men”
AMRAP 3:
Macho Man (115/80)

Rest 3 Minutes

AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)

1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks

108, 2018

WOD: Thursday 8/2/18

“Family Feud”
AMRAP 25:
50′ Walking Lunge
100 Meter Weighted Run (45/30)
200 Meter Run

Class Divides Into Even Teams
*Score is total rounds as a team

3107, 2018

WOD: Wednesday 8/1/18

“Fire Alarm”
For Time:
3 Rounds Beep Test
50/35 Calorie Row
3 Rounds Beep Test
50/35 Calorie Row
3 Rounds Beep Test

1 Round of Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

3007, 2018

WOD: Tuesday 7/31/18

“Pumped Up Game Changer”
21-15-9:
Deadlifts (245/165)
Box Jump (30/24)

2907, 2018

WOD: Monday 7/30/18

“Foul Ball”
3 Rounds:
800 Meter Run
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (50/35)

2807, 2018

WOD: Sunday 7/29/18

“Catch Fire”
3 Rounds For Time:
1,000 Meter Row
200 Meter Farmers Carry (50’s/35’s)
100′ Walking Lunge

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