Our WODs

PROGRAMMING WEEK OF 08/21/17

Monday 08/21/17
Strength:
BACK SQUAT
3 x 8 @ 65% + 30 lbs

WOD:
Competition:
CINDY
20 Minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

Performance:
CINDY
20 Minutes of:
5 Ring Rows
10 Push-ups
15 Air Squats

Fitness:
CINDY
20 Minutes of:
5 Ring Rows
10 Box Push-ups
15 Air Squats

Tuesday 08/22/17
Strength:
SNATCH PULL
4 x 5 @ 80% + 30 lbs

WOD:
Competition:
3RFT of:
400m Run
15 Squat Snatches (75/55)
9 HSPU (Blue Mat + 25# Plates)

Performance:
3RFT of:
400m Run
15 Squat Snatches (65/45)
9 HSPU (Ab Mat)

Fitness:
3RFT of:
400m Run
15 Squat Snatches (65/45)
9 Strict Press (65/45)

Wednesday 08/23/17
EWOD

Thursday 08/24/17
Strength:
DEADLIFTS
4 x 3 @ 65% + 30 lbs

WOD:
Competition:
20 Minute EMOM of:
Odds: 10 BTH Thrusters (95/65)
Evens: 10 Burpees

Performance:
20 Minute EMOM of:
Odds: 8 BTH Thrusters (95/65)
Evens: 8 Burpees

Fitness:
20 Minute EMOM of:
Odds: 8 BTH Thrusters (75/55)
Evens: 8 Burpees

Friday 08/25/17
Strength:
HIGH HANG SQUAT CLEAN
*Work to 85%, then DROP 10#

2 x 2 @ 85% – 5#

WOD:
Competition:
5 Rounds, 1 minute at each station of:
Deadlifts (185/125)
Box Jump Overs (24/20)
Row for Calories

Performance:
5 Rounds, 1 minute at each station of:
Deadlifts (155/105)
Box Jumps (24/20)
Row for Calories

Fitness:
5 Rounds, 1 minute at each station of:
Deadlifts (135/95)
Box Step Ups (24/20)
Row for Calories

PROGRAMMING WEEK OF 08/14/17

Monday 08/14/17
Strength:
BACK SQUAT
3 x 8 @ 65% + 20 lbs

WOD:
Competition:
12 Minutes Total Time of:
BUY IN:
100 SINGLE unders
1 Mile Run
THEN, with remaining time, AMRAP of:
5 Chin-ups (underhand grip)
10 Ring Push-ups

*Score = Total Reps

Performance:
12 Minutes Total Time of:
BUY IN:
100 SINGLE unders
1 Mile Run
THEN, with remaining time, AMRAP of:
5 Chin-ups (underhand grip)
10 HRPU

*Score = Total Reps

Fitness:
12 Minutes Total Time of:
BUY IN:
100 SINGLE unders
1200m Run
THEN, with remaining time, AMRAP of:
5 Jumping Chin-ups (underhand grip)
10 Box Push-ups

*Score = Total Reps

Tuesday 08/15/17
Strength:
SNATCH PULL
4 x 5 @ 80% + 20 lbs

WOD:
Competition:
21-15-9 of:
Thrusters (135/95)
Bar-Facing Burpees (jump over)

Performance:
21-15-9 of:
Thrusters (115/85)
Bar-Facing Burpees (jump over)

Fitness:
21-15-9 of:
Thrusters (95/65)
Bar-Facing Burpees (step over)

Wednesday 08/16/17
EWOD

Thursday 08/17/17
Strength:
DEADLIFTS
4 x 3 @ 65% + 20 lbs

WOD:
Competition:
AMANDA
9-7-5 of:
Ring MU
Squat Snatch (135/95)

Performance:
AMANDA
18-14-10 of:
C2B
9-7-5 of:
Squat Snatch (115/85)

Fitness:
AMANDA
18-14-10 of:
Bent-over Rows (96/65)
9-7-5 of:
Squat Snatch (95/65)

Friday 08/18/17
Strength:
HIGH HANG SQUAT CLEAN
*Work to 85%, then DROP 10#

2 x 2 @ 85% – 10#

WOD:
Teams of 3:
8k Row for Time, 250m Increments