Friday, August 17th WOD

Workout for Fri. 8/17:

Warm Up!

WOD –

“Jackie”

1000m row

50 thrusters

30 pull-ups

Thursday, August 16th WOD

Workout for Thu., 8/16:

Warm Up!

WOD –

3 rounds

2 min amrap

Max ring mus

Rest 2 mins

Then

3 rounds resting as needed between sets

100m lunge

100 ft stone carry

Wednesday, August 15th WOD

Workout for Wed.,8/15:

Warm Up!

WOD –

4 rounds

80 dus

25 hspus

Tuesday, August 14th WOD

Workout for Tue., 8/14:

Warm Up!

Strength – 

Emom x 8

Building to heavy clean and jerk

WOD –

12 min amrap

3 hang clean

30 foot hs walk

Monday, August 13th WOD

Workout for Mon., 8/13:

Warm Up!

WOD –

Teams of 2

800m run

160 med ball cleans

800m run

160 WBs

Friday, August 10th WOD

Workout for Fri., 8/10:

Warm Up!

WOD –

2 rounds

5 min amrap

30 wbs

20 kb swings

10 burpees

Rest 2 mins

Thursday, August 9th WOD

Workout for Thu., 8/9:

Warm Up!

WOD –

NFT

Take 6 sets to build to 1rm weighted pull up

Take 6 sets to build to 1 rm weighted dip

Then

Max ub strict pull ups

Max ub strict dips

Then

4×8 weighted ring row

20 second pause at the top on last rep

Wednesday, August 8th WOD

Workout for Wed., 8/8:

Warm Up!

WOD –

Build to heavy complex out of rack in 10 sets

2 push jerk

1 split jerk

Tuesday, August 7th WOD

Workout for Tue., 8/7:

Warm Up!

WOD –

8×2

sumo deadlift

Then

For time

30-20-10

Double kb swing

Kb front rack lunge

100 ft kb front rack walk

Monday, August 6th WOD

Workout for Mon., 8/6:

Warm Up!

WOD –

For time

21-15-9-15-21

Goblet squat

Pull up

Box jump