Saturday (19Aug17)

Open Gym 9am-noon

Because we have several ladies competing Saturday we will NOT be having our normal class however we will still have a workout & lift to do on you own as well as a comp WOD posted at the gym. 

– 

Lift

Bench press:

3×6 @ 70% 

Then 

Superset for 4rounds

10 DB floor press 

10 single arm dumbbell row 

20-25 GHD sit ups 

OPEN Team WOD

For time- 

Teams of 2: 

6 rounds- 

Partner A)

250m row 

Partner B)

250m row 

Partner A)

15 burpees*

Partner B)

15 burpees*

*2 handed touch 6ins above standing reach 

** individual equal work to rest 

Friday (18Aug17)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

Every 90secs for 3 rounds 

12 back rack lunges (6 each side)AHAP 

HEAVIER THEN LAST WEEK 

*suggested weight 45-55% of BS

Back Squat 

20x 55-65%

HEAVIER THEN LAST WEEK 

For time-

10 rounds 

3 squat cleans 125/185 

10 wallballs 14/20 9/10ft 

Extra credit

3-5 rounds of: 

10-15 (each side) single leg RDLs

10-15 Russian KB swings 

Thursday (17Aug17) 

Open* and gym hours-

5am-7am 

9am-10am

Noon-1pm

4:30-7:30pm
* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work

Open Gym Skill:

5 rounds-

50ft handstand walk*

Rest 30secs

*scale: less distance, 5 wall walks, 1min hold,     

10 kick up attempts 

Open Gym Metcon

For time:

2 rounds:

1000m row 

800m run 

150 doubleunders*

*scale: 75,  40, 20 doubleunders or 450 singles  

Wednesday (16Aug17) 

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 
WOD:

10min EMOM

Pick A,B,or C based on skill level

A) 

1-4 muscle ups 

-record total reps 

Or

B) 

Odd min: 5 ring kip swings 

Even min: 1-3 jumping muscle ups 

Or

C) 

Odd min: 5 dips 

Even min: 5-10 unbroken pull ups*

*use bands as needed*

Team WOD

Teams of 2:

5 rounds (10 total) 

15 Tire flips  

200m Farmer’s carry 53/70

-Alternate each movement- 

Extra Credit 

Super set 

4x 20-25 GHD sit ups 

4x 20 banded good mornings 

Tuesday(15Aug17)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

Snatch grip Sotts press 

5×5

Every 90secs for 5rounds-

1 snatch + 3 overhead squats 

*Start at 50% of 1RM snatch. Work up*

For time-

10 bar muscle ups

20 deadlifts 185/225 

30 cals row/bike 

40 bar facing burpees 

30 cal row/bike 

20 deadlifts 185/225 

10 bar muscle ups 

Extra Credit 

Ring dips 

5×10 AHAP