Categories
Workouts

WOD 08/26/2021

Skill/Strength:

Snatch & pull up progression

10 min to build to set of 4 = to or greater than workout weight

WOD:

8 min amrap

1-2-3-4-5—

Pull ups

Snatch 135/95

Categories
Workouts

WOD 08/27/2021

Skill/Strength:

Foot pull review, cycling wall balls & box jumps

WOD:

3RFT

800m run

20 wall balls 20/14

20 box jumps 24/20

Categories
Workouts

WOD 08/25/2021

Skill/Strength:

Review dubs, hollow rocks, and A KB swings

WOD:

4RFT

50 Dubs

20 Hollow rocks

15 A KB Swings 53/35

Categories
Workouts

WOD 08/24/2021

Skill/Strength:

20min

15 cal bike/row/ski

15 Backsquats 95/65

15 push ups

WOD:

Choose 1 of 3
10 minutes EMOM

1) pull up negative

2) 2-4 strict pull ups 

3)

2-6 kipping/butterfly pull ups

Categories
Workouts

WOD 08/23/2021

Skil/Strength:

10 min EMOM

2 Heavy Clean & Jerks

*Wt should be same for all reps

WOD:

5 RFT

200m run

8 Hang Cleans

Categories
Workouts

Weekly Workout Preview 08/23/2021

Preview of workouts for the week of 08/23/2021

Monday 8/23: 5 RFT, 200m run, 8 Hang Cleans

Tuesday 8/24: 20min, 15 cal bike/row/ski, 15 Backsquats 95/65, 15 push ups

Wednesday 8/25: 4RFT, 50 Dubs, 20 Hollow rocks, 15 A KB Swings 53/35

Thursday 8/26: 8 min amrap, 1-2-3-4-5—, Pull ups, Snatch 135/95

Friday 8/27: 3RFT, 800m run, 20 wall balls 20/14, 20 box jumps 24/20

*WODs are subject to change

Categories
Workouts

WOD 08/20/2021

Skill/Strength:

Choose 1 of 3
10 minutes

5 pull up negatives

5 sets max strict pull ups up to 7

5×3 wtd pull ups building

*Mix in 4×10 barbell curls

WOD:

10 min AMRAP

10 Pistols L

10 Pistols R

10 Pull ups

20 Sit ups

Categories
Workouts

WOD 08/19/2021

Skill/Strength:

Building Clean & Jerk 

3-3-3-3-3

15 minutes (3 minutes per set)

WOD:

20 min

AMRAP

800m run

10 Squat Cleans (115/75) 

20 push ups

Categories
Workouts

WOD 08/18/2021

Skill/Strength:

15 min

Ring Muscle Up Skill & run technique review

WOD:

For time:

5 rounds

400m run, 2 min rest

Categories
Workouts

WOD 08/17/2021

Skill/Strength:

Dub and TTB progression

WOD:

For time:

50 Dubs

10 TTB

40 Dubs

8 TTB

30 dubs

6 TTB

20 dubs

4 TTB

10 Dubs

2 TTB