Blog/WOD

Friday 8.4

L2:

Partner WOD:
Buy in: 800m Sandbag Run- switch as needed (80/60)

Then 2 Rounds of:
50 Dumbbell Snatches (50/35)
40 Box Jumps (24/20)
30 C2B
20 DB Thrusters (50/35)
10 BMU

Cash Out: 40 Cal Assault Bike

40 minute Time Cap

L1:

Partner WOD:
Buy in: 800m Sandbag Run- switch as needed (60/40)

Then 2 Rounds of:
50 Dumbbell Snatches (40/30)
40 Box Jumps (24/20)
30 Jumping Pull-ups
20 DB Thrusters (40/30)
10 Burpee Pull-ups

Cash Out: 40 Cal row

40 minute Time Cap

Thursday 8.3

A:

Deadlift (3×5 at 80%)

B:

Bench Press (4×6 at 75-78%)

C:

Metcon (No Measure)
3 super sets with 1:30 between sets:
Max reps pushups
Max reps ring rows

Not scored, focus on doing good reps not on number of reps

EXTRA:

Metcon (Time)
Optional: if you are done with at least ten minutes left of class, coach will start a clock. Complete: 400m Farmers Carry (24/16)
RX+ is (32/24)

Wednesday 8.2

Pre-WOD:

Split Jerk (1RM)

L2:

21 Thrusters (95/65) 21 Burpees, 200m Run
Rest 2:00
15 Thrusters (115/85), 15 Burpees, 400m Run.
Rest 2:00
9 Thrusters (135/95), 9 Burpees, 800m run

25:00 Time Cap

L1:

21 Thrusters (65/45) 21 Burpees, 200m Run
Rest 2:00
15 Thrusters (85/55), 15 Burpees, 400m Run.
Rest 2:00
9 Thrusters (95/65), 9 Burpees, 800m run

25:00 Time Cap

Tuesday 8.1

Pre-WOD:

Max Effort 1000m Row

L1:

3 Rounds not for time:
10 DB Bulgarian Split Squats (each leg)
10 Seated (on floor) DB presses
10 Hanging knee tucks
:40-1:00 Handstand Hold
Score is weight of Squats+weight of DB Presses

L2:

3 Rounds not for time:
10 DB Bulgarian Split Squats (each leg)
10 Seated (on floor) DB presses
10 Strict Toes to Bar
50 ft Handstand Walk (or HS walk practice)
Score is weight of Squats+weight of DB Presse

Monday 7.31

Pre-WOD:

Power Clean (3×3)
1×3 at 60%
1×3 at 65%
1×3 at 70%
1×3 at 75%
3×3 at 80%

WOD:

“Elizabeth”
21-15-9
Clean, 135# / 95#
Ring Dips

Friday 7.28

Pre:

EMOM 10
Squat Snatch – Start around 60% and build throughout
Score is max weight

L1:

Metcon (AMRAP – Reps)
4 Rounds: 2:00 work and 2:00 rest

Run 200m
10 Power Snatches (75/55)
Max Burpees

Score is total reps. Run = 1 rep

L2:

Metcon (AMRAP – Reps)
4 Rounds: 2:00 work and 2:00 rest

Run 200m
10 Power Snatches (95/65)
Max Bar Facing Burpees

Score is total reps. Run = 1 rep

Thursday 7.27

L2:

EMOM 36 (No Measure)

1: :40 BTW HS Hold
2: 20 GHDSU
3: :45 D-Bag Bear Hug (150/100)
4: 4 Bar Muscle Ups
5: 40 Double Unders
6: rest

L1:

EMOM 36 (No Measure)

1: :40 BTW HS Hold
2: 30 Situps
3: :45 D-Bag Bear Hug (100/75)
4: 6 Ring Dips
5: 30 Double Unders or :30 Double Under Practice
6: Rest

Wednesday 7.26

Back Squat

5×5 @ 80%

Bench Press

3×10 @ 70%

Metcon:

4 min AMRAP of 10 burpees / 10 wall balls @ 20/14#

Tuesday 7.25

Pre-WOD:

10 EOMOM (every other minute)
1-3 Rope climbs (keep it consistent throughout all 5 rounds)
RX+ is legless
Score is total reps

L2:

1 Rope Climb
15 Thrusters (115/85)
2 Rope Climbs
30 Burpees
2 Rope Climb
15 Thrusters
1 Rope Climb

12 Minute Time Cap

L1:

1 Rope Climb
15 Thrusters (95/65)
1 Rope Climbs
30 Burpees
1 Rope Climb
15 Thrusters
1 Rope Climb

12 Minute Time Cap

Monday 7.24

Pre-WOD:

Squat Clean (1×3, heavy triple)

WOD: Badger

Three Rounds for time of:
30 Squat cleans, 95/65#
30 Pull-ups
Run 800 meters

Time Cap is 35 minutes

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

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