WOD Thursday 8/17/18

WOD Thursday 8/17/18

Strength: Every 90 sec for 6 Sets complete the following: 1 Snatch + 2 Overhead Squat continue building going for AHAP during your last few sets.   WOD: 14 min AMRAP 12 Burpee 12 (1) arm DB Thruster 40/25 3 Ground to OH 155/110

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WOD Monday 8/13/18

WOD Monday 8/13/18

Strength: deadlifts   WOD: 2 rounds for time of: 100 double-unders 20 overhead squats 95/65 100 double-unders 12 Chest to Bar 100 double-unders 20 dumbbell snatches 40/25 100 double-unders 12 Chest to Bar   Time cap: 14 minutes

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WOD Saturday 8/11/18

WOD Saturday 8/11/18

Every 12 minutes, for 36 minutes (3 sets) for times: 400 Meter Run 30 Barbell Movement* 20 Box Jump 24/14 10 Pull ups 30/20 Calorie Row Rx+ Chest to bar *You can pick any one Barbell movement to do 30 Reps of per round. You may not reuse the...

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Coach Lanae’s Birthday WOD

Coach Lanae’s Birthday WOD

Strength: Every 1 minutes, for 4 minutes (4 sets): High Hang Snatch x 3 reps @ 50-65% of 1-RM Snatch Rest 60 seconds, and then… Every 1 minutes, for 4 minutes (4 sets): Hang Snatch x 2 rep @ 65-80% of 1-RM Snatch Rest 60 seconds, and then… Every...

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WOD Wednesday 8/8/18

WOD Wednesday 8/8/18

Strength: Split Jerk 3-2-2-1-1-1   WOD: 3 Rounds 12 Pull-Ups 6 Power Clean to OH at the 8 min mark… 3 Rounds 12 Pull-Ups 4 Power Snatch Rx Power Clean 135/95 and Power Snatch 115/80

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