Monday 8/1

“Strength”

3 sets
Max Reps Strict Pull-Ups
Rest 1:00 Between Sets
*No Kip to Assist
*Everyone attempts a pull-up first
*If pull-ups are 1 rep, finish out the sets
with ring rows.
Silver: Feet Elevated Ring Row
Bronze: Ring Rows
*We will retest this in 8 weeks

“Strength”

E3MOM x 12
5/5 Back Rack Reverse Lunges
8/8 SA Bent Over Rows

“Conditioning”

3 Rounds For Time:
30/25 Cal Row
20 Wallballs (20/14)

Silver: (14/12)
Bronze: 25/15 Cal Row, 20 Wallballs (10/8)

 

Tuesday 8/2

“Strength”

3 sets
Max Strict HSPU
Rest 1:00 Between Sets
Silver: Push-Ups
Bronze: Kneeling Push-Ups
*No resting in the bottom for either
*Hips off ground for push-ups
*We will retest this in 8 weeks

“Conditioning”

10 Rounds For Time
20 Double Unders
7 Burpees
1 Wall Walk

Scaled
10 Rounds For Time
30 single unders
7 burpees
1 Scaled Wallwalk or 2 Inchworms

 

Wednesday 8/3

“Conditioning”

TeamTastic WOD 5 – Partner DT

10 Rounds
12 Deadlift
9 Hang Power Clean
6 Push-Jerks

*Trade Rounds
Score is total time it takes you to complete 10 rounds

Rx’d: 155/105
Scaled: 115/75
Masters: 95/65

Time Cap: 15:00

At 20:00-30:00

Teamtastic WOD 6

Max Height Box Jump (RX + Masters)
*Can take two steps into the jump
*Score is total height of both athletes

Max Length Broad Jump (Scaled)
*Score is total length of both athletes
*Measured from start line to heel of landing

 

Thursday 8/4

“Strength”

3 sets
Max Reps Toes To Bar
Rest 2:00 Between Sets
*Drop to hanging knee raises
*Knees must brake parallel
*Dropping off the bar stops the set
*We will retest this in 8 weeks

“Conditioning”

20 EMOM
Min 1: :30 Hollow Hold
Min 2: 6/6 Pistols
Min 3: 10 Gymnastics Crunches
Min 4: :20-:30 Headstand Hold
Min 5: 5-10 Ring Push-Ups

 

Friday 8/5

“Strength”

3 sets
Max Reps Ring Muscle Ups
Rest 1:00 Between Sets
Silver: BMU
Bronze: Dips (box or ring)
*We will retest this in 8 weeks

“Strength”

E2MOMx5
3 Snatch Balance

“Conditioning”

10 AMRAP
5 C2B Pull-Ups
10 Unbroken Hang Power Snatch (75/55)
15 Air Squats

Silver: PU, 65/45
Bronze: Ring Rows, 45/35

 

Saturday 8/6

No Class

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WODs 8/15

Monday 8/15 “Strength” E3MOM x 4 7/7 Back Rack Reverse Lunges 6/6 SA Shoulder Press “Conditioning” 3:00 AMRAP 5 Thrusters

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WODs 8/8

Monday 8/8 Bring a Buddy Day “Strength” 16 EMOM Min. 1: :10 Top Support Ring Hold + :10 Bottom Support

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WODs 8/1

Monday 8/1 “Strength” 3 sets Max Reps Strict Pull-Ups Rest 1:00 Between Sets *No Kip to Assist *Everyone attempts a

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WODs 7/25

Monday 7/25 “Strength” Find a 1RM Jerk (20 mins) “Conditioning” 3 Rounds Each For Time *Change the order of movements

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WODs 7/18

Monday 7/18 “Strength” EMOM x 8 1 Jerk build up to ~80% (Save max for next week) “Conditioning” 10-9-8-7-6-5-4-3-2-1 Deadlift

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