August 2015

WOD: A. Skills/Prep for todays movements B. AMRAP 12 min: 12 Box Jumps (20,24″) 8 Handstand pushups 4 Power Cleans (185/120) Core accessory work: 3 sets: Weighted Plank x 60 seconds (as seen here: https://www.youtube.com/watch?v=GxZknBzBOgE ) Single leg glute bridge x 10 each leg (as seen here: https://www.youtube.com/watch?v=3NXv0Nany-Q ) Bulgarian Goat Bagger Swings x 10 […]

WOD: 21-15-9 reps for time: Front Squat (165/115) Chest-bar pullups *scale front squat weight to ~50-60%. *scale ctb to pullup /body row if you cant link sets together.

WOD: A. Double under skill work B. 4 rounds for max reps: 0-2 work. 2-3 Rest. 3-5 work. 5-6 rest. 6-8 work. 8-9 rest. 9-11 work. Done. Run 100/200/300/400m. * Pick a distance you know you can do consistently with time left for DU. (Goal would be to have a min of 30 sec left

Saturday. August 15. ALL day: Rookie Rumble. Sunday. August 16. TBA. Look to FB.

Judges and Volunteers meeting TODAY at 6pm for the Rookie Rumble WOD: 3 person teams: 15 min clock: 1 person working at a time, move as much weight as possible using: plates, kettlebells, sandbags traveling 25m down, 25m back, 50 m total.

WOD: A. Skill work for today’s movements. B. OTM x 15 min. (5 rounds) 1: 3 Forward Rolls 2: 5 Deadlifts TOUCH AND GO @ 60-65% of 1rm. 3: 30 sec. max UNBROKEN double-unders

WOD: 200m. Run, 25 body rows 400m. Run, 20 pullups 600m. Run, 15 chest-bar pullups 800m. Run, 10 bar muscle ups 1000m. Run, 5 ring muscle ups *scale the run to row if needed and complete the movements of pulling as far as you can go to your ability level: Ex: If I can do

WOD: A. Front Squat: 3x 70%, 3x 80%, 3+ x90%. *% based off 3rm from week 1 test. B. 9/18-15/30-21/42 reps for time: Front squats (65,95#) GHD/ab mat situps

Saturday. August 8. 8-10a: Open Gym. 930-10a: Mobility 10-11a: Olympic Lifting 11a-Noon: TEAM WOD. Sunday. August 9. TBA. Look to FB.