08/12/2019

Strength/Skill

Front Squat 6×2
6 Rounds @ 2:00
2 reps @ 51X1 Tempo

WOD

2 RFT
20 Thrusters (95/65)
30 Box Jumps (24″/20″)
20 Wallballs (20/14)

Rest 2 Minutes

08/10/2019

9:00 AM Class

1600 m Partner Run
50 Manmakers (50/35)
800 m Partner Bike
40 Pistols
400 m Row each
30 yd Partner Carry
200 DUs Total Partnered

Scaled:
Partner Carry=Farmers Carry 50/35
DU’s=SU’sx2

10:30 AM Barbell Club

No-foot no-hook snatch 4×2
4 rounds @ 2:00
light 60%-70%
High hang snatch + snatch 5x(1+1)
5 rounds @ 2:00
(1+1) @ 80%
Front squat 4×3
4 rounds @ 2:00
Start @ 70% increase by 5% per round

08/09/2019

Strength/Skill

Tall Clean + Split Jerk 5 x 2
5 Rounds @ 2:00
2-2-2-2-2
add wieght/round

WOD

AMRAP 20
5 Hang Cleans (135/95)
20 Sit Ups
10 T2B
20 Sit ups
15 Pull Ups

08/08/2019

Strength/Skill

Snatch complex
4 Rounds @ 2 min
1 SGDL + 2 High Hang Snatches + 3 OHS
TNG Add weight per round

WOD

4 RFT
200m Run
3 Rope Climbs
4 Squat Snatch (155/105)

 

08/07/2019

Strength/Skill

EMOM 20
EVEN: 3 Deadlifts (start @ 40% of 1 RM)
ODD: 8 T2B

WOD

For Time
800m Row
66 KB
2 S2OH (35/20)
45 yd Handstand walk

Time Cap: 10:00

Intermediate:
44 S2OH
15 yd Handstand walk
scaled: 33 S2OH
50 yd double OH KB carry (35/20)

08/05/2019

Strength/Skill

3 Rounds @ 3:00
A1. Max Pull up
A2. 10 Deficit Push ups
A3. 20 Hollow Rocks

WOD10-9-8-7-6-5-4-3-2-1
Hang Power Snatch (95/65)
Burpees
Dball OTS (50/35)
Cal Bike
RX+=Power Snatch

Time Cap:25 min

 

08/03/2019

9:00 AM CF Class

800m run
15 Deadlifts (225/155)
400m run
10 Deadlifts
200m run
5 Deadlifts
200 m run
10 Deadlifts
400m run
15 Deadlifts
800m run

10:30 AM Barbell Club

High Hang Clean 4 x 2
4 Rounds 2:00
2-2-2-2 @ 75-80%
Clean & Jerk 6 x 1
6 Rounds @ 2:00
1-1-1-1-1-1 @ 85-90%
Push Press 4 x 3
4 Rounds @ 2:00
3-3-3-3
add weight/round

08/02/2019

Strength/Skill

RFESS/SUSD
5 rounds @ 2:00
A1. 6 reps BB SUSD 24/20
Start @ 25%-30% of BS 1rpm AW/R
A2. 8 reps/leg RFESS @ 50/35 or AHAP

WOD

5 RFT
60 ft OH walking lunges with (45/35) plate
20 Box Jumps (24/20)
10 Wall Balls (20/14)
5 HSPU

 

08/01/2019

WOD

Karen meets Cindy
“KA-NDY”
For Time:
150 Wall Balls
EBOB
2 Cindy Rounds
5 Pull-ups
10 Push-ups
15 Air Squats

RX+
EBOB
Cindy Ladder up
Start with 1 round of Cindy add additional round EBOB progressively (1-2-3-and so on) Time Cap: 25:00