Weekly WODs

Aug 13-Aug 19
Monday
warm up
5 rounds
5x OHS, snatch balance, sots press

Strength
Snatch balance (from rack)
7×2

WOD
Fran
21-15-9
Thruster 95/65
pull up

Tuesday
warm up
monster walks
20 jumping lunges

Strength
Back Squat
5×10

WOD
3-6-9-12-15-18-21-24-27
WB 20/14
plate G2O 45/25

Wednesday
warm up
down and back-high knees, butt kicks, straight legged bear crawl, low bear crawl, spiderman lunge

Skill
10 min weighted pull up

WOD
1 round
800m run
80 DU
21 hang power cleans 135/95

2 rounds
400m run
40 DU
15 HPC 135/95

3 rounds
200m run
20 DU
9 HPC 135/95

Thursday
warm up
50 cal row or bike
20 single legged glute bridges
20 airplanes

Strength
Deadlift
5×5

WOD
18.4-ish (longer time cap)
21 Deadlifts, 225/155
21 HSPU
15 Deadlifts, 225/155
15 HSPU
9 Deadlifts, 225/155
9 HSPU
21 Deadlifts, 315/205
50-ft Handstand Walks
15 Deadlifts, 315/205
50-ft Handstand Walks
9 Deadlifts, 315/205
50-ft Handstand Walks
15 min time cap

Friday
warm up
20 push ups
5 wall walks
1:00 handstand hold or handstand walk

Strength
Strict Press
5×5

WOD
4 rounds
500m row
20 slam balls 20/15
10 push press 115/75
5 BMU

Saturday
warm up
800m run together

WOD
Complete as many rounds as possible in 31 mins of:
8 Thrusters, 155/105 lbs
6 Rope Climbs, 15 ft
11 Box Jumps, 20/24 in

This is a Partner WOD – Partner 1 will perform the work listed above. Partner 2 will Sandbag Run 400 m, 45/25 lbs. Once Partner 2 returns from the run, Partner 1 will grab the sandbag and begin their 400 m, while Partner 2 continues work wherever Partner 1 left off.

Sunday
Yoga 9-10 CANCELLED FOR SUMMER
Open Gym- IS BACK 10-12!!!

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