Categories ArchivesWOD's

Wednesday August 22, 2018 standard

Skill/Warmup 3 Rounds
20 ft Handstand walk or 30 sec HS Hold
10 Pistol Squats
10 Push ups

Strength
Jerk (push or power) 3X3 80%
WOD
40 DU
10 Dumbbell Box Step-ups (2 DB to a 20 inch Box)
20 HSPU
30 KB Swings (55/35)
400 m Run
30 KB Swings (55/35)
20 HSPU
10 Dumbbell Box Step-ups
40 DU
For those wanting more of a challenge you can increase weight [...]

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Monday August 20, 2018 standard

2 Partner 15 Minute AMRAP
3 Dead Lift (135/95)
6 Hang Power Clean
9 Push Press
5 Lateral Barbell Burpees
Switch after each round
Use one weight for all three movements.

Rest 5 Min, then:
6 X 100m sprints
Both partners race the 100m, walk back and then go again for a total of 6 races. You can change partners, find someone who will [...]

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Wednesday August 15, 2018 standard

Strength
Snatch Pulls
3- 80%, 3-90%, 3-100% of 1 RM Snatch

RX Plus
5 Rounds
400m Run
15 Burpee Box Jumps
RX
4 Rounds
400 m run
10 Burpee Box Jumps
Be sure to work on the proper mechanics of the snatch. Hook grip and hip contact. Pick RX or RX plus. Challenge yourself, but pick one that you can stay moving on. If your 400m [...]

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Monday, August 13, 2018 standard

GIRLS, GIRLS, GIRLS
2 Person Team WOD
Split Work Evenly
Grace
30 Clean and Jerks 135/95
Karen
150 Wall Balls 20/14
Isabel
30 Snatch 135/95
 
Partner Cool Down
3 Rounds Each
200 m Farmers Carry (Partner Relay)
1 partner works and 1 rests.
We had a great week last week. Lets keep moving forward on all that progress!

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