Monthly Archive: August 2017

8/28/17 WOD

“The Chief”
5 rounds:
AMRAP 3:00
3 power cleans, 135/95#
6 pushups
9 air squats
Rest 1:00

Accessory
10:00 for quality
Push up plank-hold on rings, 5 full breaths
1 arm overhead hold, R and L, 5 full breaths each
8 Russian Deadlifts, light weight

8/25/17 WOD

For time:
Row 1K
-Rest 3:00-
30-20-10
Russian KB Swings, 55/35# (Rx+ 70/55#)
Box jump step down, 24/20″ (Rx+ 30/24″)

4 Sets:
6 Push Press, AHAP
Build over the course of 4 sets, Rest as needed

Accessory
6 Rounds for Quality:
8 GHD situps
:30 front plank
1-3 ring muscle-ups or :30 kip practice

8/24/17 WOD

Every 2:00 for 20:00
2 Cleans
60-65-70-75-80-80-80-85-85-85%

EMOM 5:00
2 Clean pulls
95-105%

EMOM 10:00
A – 10 front rack box step up R
B – 10 front rack box step up L
*Use 80% of 10RM. If you do not know 10RM then use 25-30% of 1RM front squat.

Accessory
2:00 couch stretch 1:00L/1:00R
2:00 rig ham stretch 1:00L/1:00R

8/23/17 WOD

AMRAP 35:00
1-Lap run
10 toes-to-bar
30 double-unders
*Teams of 2, alternate rounds

Accessory
1 Round for Quality
12 Pallof press 6L/6R
200M Suitcase carry, 100L/100R
12 ab wheel
12 Good Mornings, light weight