Sunday, August 28 - Saturday, September 3

Sunday, August 28 - No Class

 

Monday, August 29

Strength: 8 Minute EMOM

Minute 1:

  • 8 Ring Dips

Minute 2:

  • 30 second Arch Hold

WOD: 18 Minute EMOM

Minute 1:

  • 150-175M Row

Minute 2:

  • 8 Burpee Toes to Bar

Minute 3:

  • 12 Push Press (73/115)

 

Tuesday, August 30

Strength: 12 Minute MOMO

Front Squat

  • 5 Reps @ 50% of 1 Rep Max

Skill Work: Pistols

WOD: 10 Minute Ladder

1/2, 2/4, 3/6, 4/8, 5/10...

  • Power Clean (103/155)
  • Pistol Squat

 

Wednesday, August 31

Warm-Up: Rolling

  • 7 Frames

*2 burpees per penalty point

Mobility Work

  • Prep for Deadlifts/Handstands

WOD: 21-15-9 for Time

Diane

  • Deadlift (163/225)
  • Handstand Push-Up

*15 minute time cap

 

Thursday, September 1

Strength: Snatch 

  • Establish a 1 Rep Max (compare to 2/18/16)

WOD: 3 Rounds for (Separate) Times

  • 300M Row
  • 15 Power Snatch (73/115)

*Repeat 3 times while resting precisely 2 minutes between each effort. Record each effort.

 

Friday, September 2

Strength: 8 Minute MOMO

Strict Press

  • 5 Reps at 50% of 1 Rep Max

WOD: 16 Minute AMRAP

  • 4 Muscle-Ups 
  • 8 KB Swings (35/55)
  • 16 Wall Balls (14/20) (10'/11')

 

Saturday, September 3

WOD: 3 Rounds For Time

"Michael" (compare to 4/9/16 & 8/29/15)

  • 800M Run
  • 50 Back Extensions
  • 50 Sit-Ups

*30 minute time cap

Posted on August 28, 2016 .