Aug 12

Posted in 2017 on August 11, 2017 by Andy

SKILL / LIFT:
Warm up wod movements

WOD: (Teams of 2)
For Time:
2K Row
200 Double Unders
60 Thrusters (115/75) (95/65) (75/55) (65/45)
60 C2B Pull Ups
60 S2O
60 T2B
200 Double Unders

Aug 11

Posted in 2017 on August 10, 2017 by Andy

SKILL:
EMOM 8
ODD: 10 Ring Dips
EVEN: Weighted Plank

LIFT:
Dead Lifts
3 @ 70%
3 @ 75%
3 @ 80%
2 x 3 @ 85%

WOD:
AMRAP 10
12 KBS (70/53) (53/44) (44/35) (35/260
12 Wall Ball (20/14) (16/10) (14/6)
12 Box Jump Overs (24) (20) (12)

Aug 10

Posted in 2017 on August 9, 2017 by Andy

WOD:
“081017”
For Time:
4 Rounds
500 M. Row
400 M. Run
20 Push Ups
20 Sit Ups

Aug 9

Posted in 2017 on August 9, 2017 by Andy

SKILL / LIFT:
EMOM 15
MIN. 1: 5 Weighted Rope Pull Ups
MIN. 2: 3 Squat Cleans
*Work to a heavy triple, not touch and go.
MIN. 3: 8 Assisted Glute-Ham Raises.

WOD:
“BEASTMAN”
AMRAP 18
75 Hang Cleans (95/65) (75/55) (65/45) (45/25)
50 T2B
75 OHS
10 Rope Climbs
*Sub. V-Ups, Back Squats, & Rope Pull Ups accordingly.

Aug 8

Posted in 2017 on August 9, 2017 by Andy

SKILL:
EMOM 9
MIN 1: 10 Kipping HSPU
*Sub. for less reps or 1 Wall Walk w/ a 20 Sec. Hollow Hold
MIN. 2: 20 Hollow Rocks
MIN. 3: 10E O.H. Front Lunges (Your choice)

LIFT:
2 Rounds
Push Press
R1: 7 @ 65%, R2: 7 @ 70%
Push Jerk
R1: 5 @ 70%, R2: 5 @ 75%
Split Jerk
R1: 3 @ 75%, R2: 3 @ 80%
*Take from the 1RM of each.

WOD:
“WASH & DRY”
For Time: (6 Min. Cap)
S2O (135/95) (115/75) (95/65) (75/55)
Rest 2 Min.
EMOM 6
ODD: 18/15 Cal. Row
EVEN: 15 Burpees
*Adjust row cals & burpees accordingly to stay within time frame.

Aug 7

Posted in 2017 on August 9, 2017 by Andy

LIFT:
Back Squat
5 @ 65%
3 @ 75%
2 @ 85%
2 @ 90%
Then:
Front Squat
3 @ 70%
2 @ 80%
2 @ 85%
1 @ 90%

WOD:
“ORKO”
For Time:
10 Rounds
3 Thrusters (155/105) (135/95) (115/75) (95/65)
3 Bar Muscle Ups
*Sub. Bar MU for Burpee C2B Pull Up accordingly.

August 7

Posted in 2015 on August 7, 2017 by Andy

LIFT:Back Squat

5 @ 65%

3 @ 75%

2 @ 85%

2 @ 90%

Then:

Front Squat

3 @ 70%

2 @ 80%

2 @ 85%

1 @ 90%
WOD: 

“””ORKO”””

For Time:

10 Rounds

3 Thrusters (155/105) (135/95) (115/75) (95/65)

3 Bar Muscle Ups

*Sub. Bar MU for Burpee C2B Pull Up accordingly.

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