WOD 09.01.2016 Thursday

Metcon

30 min EMOM

  • Min 1: 15/12 Cal Row (12 cals for females)
  • Min 2: 15/12 Burpees (12 burpees is a scale)
  • Min 3: 1 Rope Climb

* Sub rope climbs = 5:1 strict pull-ups + 3:1 hand over hand = 8 tot reps
* Focus on efficient rope climbs using the least amount of pulls as possible

ROMWOD

Coach led mobility for remaining time of class

WOD 08.31.2016 Wednesday

Partner WOD

For time:

  • Run 600m together
  • 100 Wallball, 20/14#to 9′ target
  • 60 DB Step-ups, 24″/20″ with 45/30# dbs
  • 100 Double-unders each while partner holds handstand
  • 60 HSPU (can be kipping), sub 60 strict press, 75/55#
  • Run 600m together

* Sub 150 singles for 100 doubles
* Sub for handstand hold is hang from rig

Individual WOD
  • 600m run
  • 50 WB
  • 30 DB Steps
  • 100 DU
  • 30 HSPU
  • 600m run
Core/Accessory
  • Incline DB Press – 3 x 8
  • Tricep Pressdown – 3 x 10
  • 3-way shoulders (2.5-5 lb) – 3 x 10 each direction

WOD 08.30.2016 Tuesday

Oly

Power Clean

  • 10 x 3 every 1:15 (* Use 90% and take 85% of that number)
  • Clean Pull – 100% (of clean) x 3 x 3
Metcon

27-21-15-9

  • Cal Bike
  • Toes-to-Bar
Accessory

3 rounds for completion

  • 8-12 Glute Ham Raises (sub hip ext)
  • 8 Ring Pull-ups (work false grip on some reps)

WOD 08.29.2016 Monday

WOD

7 Rounds for time

  • 200m Run
  • 10 Deadlifts, 135/95#
  • 5 Burpee Bar Muscle-ups

* Scale to Burpee Pull-ups