(240) 317-5303

Saturday, 9/1

WOD:

Teams of 3
For Time (30 Minute Cap):
400 Meter Plate Run (45/35)
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Plate Run (45/35)
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Plate Run (45/35)
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

 

L2: 35/25 Plate & 115/75 Barbell

L1: Scale as necessary

Friday, 8/31

Skill: Bar Hang

Bar Hang – Max Effort Set

 

L2/1: Scale movement as necessary as to best mimic bar hang

 

WOD:

AMRAP 12:

12 Barbell Facing Burpees

9 Power Snatches (115/80)

6 Bar Muscle-ups

 

L2: Snatch 95/65 & Jumping BMU

L1: Scale as necessary

Thursday, 8/30

Strength:

Front Squat

3 Sets of 5 (Building)

 

WOD:

For Time:

2,000 M Row

DCIM100GOPRO

 

Wednesday, 8/29

Skill: Pull-ups

Strict Pull-Ups – Max Effort Set

 

L2/1: Scale movement as necessary as to best mimic strict pull-up

 

WOD:

“Annie’s on the Run”

For Time:

100 Double Unders, 50 Sit-ups, 200 Meter Run

80 Double Unders, 40 Sit-ups, 200 Meter Run

60 Double Unders, 30 Sit-ups, 200 Meter Run

40 Double Unders, 20 Sit-ups, 200 Meter Run

20 Double Unders, 10 Sit-ups, 200 Meter Run

 

L2: Single Under (1.5:1)

L1: Scale to rounds 80/60/40/20

Tuesday, 8/28

WOD:

AMRAP 18:

18/12 Calorie Bike

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

 

L2: 14/10 WB & 35/25 DB Snatch & Knees to Chest

L1: Scale as necessary

Monday, 8/27

Skill: Ring Dips

Strict Ring Dips – Max Effort Set

 

L2/1: Scale movement as necessary as to best mimic strict ring dip

 

Strength: Back Squat

E2MOM 18

All Sets completed “On the 2:00”

6 Reps @ 74%

4 Reps @ 79%

2 Reps @ 84%

6 Reps @ 76%

4 Reps @ 81%

2 Reps @ 86%

6 Reps @ 78%

4 Reps @ 83%

2 Reps @ 88%

Saturday, 8/25

WOD:

6 Rounds for total reps:
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders
1:00 Rest

 

L2: Single Unders

L1: Scale as necessary

 

Cash Out:

Tabata Hollow Hold/Superman

Friday, 8/24

Strength:

Pausing OHS-

Build to a Heavy Set of 2

(3 sec pause at the bottom of each rep)

 

WOD:

”Nancy”

5 RFT:

400 Meter Run

15 Overhead Squats (95/65)

Thursday, 8/23

WOD:

5 RFT:

500 Meter Row

10 Power Cleans (75/55)

16 Back Rack Reverse Lunges (50/35)

24 AbMat Sit-ups

 

L2: 65/45 & 4 Rounds

L1: Scale as necessary

Wednesday, 8/22

WOD:

AMRAP 18:

20 Deadlifts (225/155)

10 Chest to Bar Pull-Ups

20/15 Calorie Assault Bike

10 Chest to Bar Pull-Ups

 

L2: DL 205/135 & Jumping CTB

L1: Scale as necessary

 

Cash Out:

4 Sets NFT

10 GHD Sit-ups