WOD 8/3 – Post-Test Week

A. 1 RM Power Snatch
*Weight Recorded

B. Rx
800 M Run
10 Power Snatch @ 115/75
15 Pull-ups
10 Power Snatch @ 115/75
15 Pull-ups
800 M Run
10 Power Snatch @ 115/75
15 Pull-ups
10 Power Snatch @ 115/75
15 Pull-ups
*20:00 Cap
*Time Recorded

B. Scaled
600 M Run
6 Power Snatch
9 Pull-ups
6 Power Snatch
9 Pull-ups
400 M Run
6 Power Snatch
9 Pull-ups
6 Power Snatch
9 Pull-ups
*20:00 Cap
*Time Recorded
– Snatch weight should be something that can be completed in 2 sets or less / round
– Pull-ups can be scaled with bands or jumping

**Previous Test Scores >>> In Comments

“If you have a positive attitude and constantly strive to give your best effort, eventually you will overcome your immediate problems and find you are ready for greater challenges.” –Pat Riley

wes

WOD 8/1

2-3 Person teams (if 3 person team 2 of the teammates will work at the same time on part A.)

A. 6 Rounds
Run 600 Meters
50 Double-Unders
10 Thrusters 95/65 lbs
*One partner works at a time alternating rounds, each partner will complete 3 rounds
*Make sure Thruster weight can be completed in 2 sets or less.
Cap 20:00

When the running clock hits 30:00, perform the following…

B. For time:
50 Shoulder to Overhead 95/65 lbs
100 Front Squats 95/65 lbs
150 Burpees
*Split work / reps anyway you see fit

The Prep Starts Monday

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august prep (2)

WOD 7/30

A. 3 Rounds for quallty
10 SA KB OVHD Lunge (5/ leg & hand, Light KB)
10 Kip Swings on the Bar
100 Ft/arm 1 Arm Farmers Carry @ 32K/20K  (2 laps around rig = 100 ft)

**10-15 Minute of Pull-up Progression Work**

B. 10:00 AMRAP
5 Pull-ups
10 Step-ups 24/20
15 Double Unders
*Round + reps recorded

Only a few spots left!
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discount

WOD 7/29

A. In 20:00
Clean + C&J x 1+1
(rest 10 seconds between singles) x 8-10 sets

B. In 15:00
Back Squat x2x6 by feel

C. In 10:00
Strict Press
5-4-3-2
*increase each set from last week

“Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.” –Francis of Assisi

WOD 7/28

A. 4 Rounds for Quality
:30 L-Sit Hold
6-12 ft  Handstand Walk  (1-2 Mat lengths)
30 Double Unders in as few sets as possible

B. 3 Rounds
15 Wall Balls @ 20/14
15 Russian KBS @ 24K / 16K
*time recorded

“What you do today can improve all your tomorrows.” –Ralph Marston

WOD 7/27

A. In 15:00 build to a heavy Single in the Snatch. Doesn’t have to be a 1 RM but if it’s there take it.
*Weight Recorded

B. 3 Rounds
400 M Run
9  Power Snatches @ 115/75
12 Box Jumps Step down @ 24″/20”
15 Pull-Ups
*Time recorded

“Coming together is a beginning; keeping together is progress; working together is success.” –Henry Ford

stretch

WOD 7/25

2-3 person teams alternate each round

A. Complete as many rounds and reps as possible in 15 minutes of:
10 Burpees
20 Back Squats @ 135/95
*Teammates alternate each round

Rest 5 minutes, and then…

B. Complete as many rounds and reps as possible in 20 minutes of:
20 CTB Pull-Ups
40 Cal Row
80 DU
*teammates split work anyway they see fit, one athlete works at a time

Join Coach Erica and Austin Weightlifting for a FREE Olympic Weightlifting session from 9 – 11 am!
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WOD 7/24

A. 3 Rounds
15 Horizontal Pull-ups
10 DB Step-ups
B. 30:00 EMOM
Min 1: 10 KBS @ 24/20
Min 2: 10 Wall Balls  @ 20/14
Min 3: 10 Box Jump Step Downs 24/20

Free Community Olympic Weightlifting Session || Saturday, July 25 || 9 – 11 am
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olyog

WOD 7/23

A. 15:00
Double Under Practice / Progression

B. 10:00 AMRAP
5 Squat Clean and Jerk @ 145 / 100 lbs
20 Double Unders

Free Community Olympic Weightlifting Open Gym Session >>>>> Saturday, July 25 || 9 – 11 am

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.” – Muhammad Ali

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