A.In 15:00
Back Squats x8-10 x3 @ appx. 65-70%
B. 12:00 AMRAP
3 Strict Pull-ups
10/arm Standing SA Strict DB or KB Press
20 Wall Balls @ 20/14
*round + reps recorded
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A. Practice “touch and go” technique
B. “DT”
5 Rounds
12 DL @ 155 / 110
9 Hang PC @ 155 /110
6 Push Jerk @ 155 /110
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“Endurance is not just the ability to bear a hard thing, but to turn it into glory.” –William Barclay
A. Sotts Press x3x3 by feel
B. In 10:00
Hip Snatch + Hang Snatch x2+1×5
C. In 10:00
Snatch x2x5 @ 70-75%
D. In 15:00
Bench Press x15x3
“You can do anything as long as you have the passion, the drive, the focus, and the support.” –Sabrina Bryan
A. 10-15 minutes of Wall Ball practice
B. 40-30-20
Wall Balls @ 20 /14
Power Clean @ 75 / 55
Push Press @ 75 / 55
Step-ups (total) @ 24 / 20
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” –Arnold Schwarzenegger
A. 15-20 minutes of DU practice
B. 4 Rounds
Run 400 Meters
50 Double-Unders
25 Kettlebell Swings @ 24K, 16
*time recorded
“Set your goals high, and don’t stop till you get there.” –Bo Jackson
3 Person Teams
75 Back Squats @ 135 / 95
50 Burpees
25 STO @ 135 / 95
75 Front Squats @ 95 / 65
50 Burpees
25 STO @ 95 / 65
75 OVHD Squats @ 65 / 45
50 Burpees
25 STO @ 135 / 95
*Team Time recorded
Scaled
4+ Person Teams
Mens Weights: 95/65/45
Women’s Weights: 65/45/35
10:00 am – Free Community WOD!
Active Recovery / Make up Day
A1. DL x20x2 @ 30%
A2. DB Floor Press x20x2
B.
Teams of Two
Row 500 M
Run 400 M
Row 500 M
Run 400 M
*Relay Style
*Time Recorded
A. 3 Rounds
7 Bar Muscle-ups
7 Squat Clean and Jerk @ 145 / 100 lbs
– C&J weight should be appx 65-70% of 1 RM
– athletes should be confident they can complete all seven reps in under 1:00
– the listed weight will be considered Rx
– Athlete’s can use heavier weight if confident reps can be completed in under 1:00 / round
– If athlete’s scale up (see above) it will be denoted as “Rx+”
Scaled
3 Rounds
4 CTB Pull-ups
4 Ring Push-ups or Banded Dips
7 Squat Clean and Jerks
– C&J weight should be appx 65-70% of 1 RM, athlete should be confident they can complete all seven reps in under 1:00 /round
Pre-Test Scores >>> Click Here
Folks! Saturday, August 8 @ 10:00 am || Free Community WOD || Bring your friends!
A. In 10:00
1 RM Power Clean to Strict Press
*weight recorded
B. In 20:00
2 RM Back Squat
*weight recorded
C. Skils Challenge
Max Handstand Walk
Max L-Sit Hang
Max Double Unders
*3 attempts are allowed for each movement
*Distance, Time, Reps Recorded
Scaling
B. Box Squats
C. – Lateral Walks or holds
– Knee Tuck hold
– Singles unders
Pre-Test Scores >>> Click Here
Active Recovery / Make up Day
A1. 1/2 Single Arm KB Press x3/arm
A2. RDL x10x3 @ 65-135 lb
B. 3 Rounds for quallty
10 Lateral Band Step-overs
10 Step-ups / leg
10 Double Unders
100 Ft/arm 1 Arm Farmers Carry @ 32K/20K (2 laps around rig = 100 ft)
“Respect for ourselves guides our morals, respect for others guides our manners.” –Laurence Sterne
