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