Team WOD: September 1

Strength (Recovery Week)

• Snatch -  (75%x2, 80%x1, 85%x1) x 3
• Snatch Pull - 90%x3, 95%x3. 100%x3
• Back Squat - 75%x2, 80%x2, 85%x 2 x 2
• Good Morning 3 x 5

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP
    •  10 Deadlifts (275/185)
    •  20 Chest 2 Bar Pull Ups
    •  30 Power Cleans (185/135)
    •  40 Pull Ups
    •  50 Power Snatches (135/95)
    •  60 GHDs

This workout can be done individually or with a partner. If done with a partner, at least 1 round must be completed together even if it takes longer than the 30 min. Divide up the reps however you choose.

Team WOD: August 30

Strength

• Front Squat - heavy single
• Snatch - heavy single
• Clean & Jerk - heavy single
• Back Squat - heavy single
• Pause Back Squat - 3 x 3
• Good Morning - 3 x 5

METCON - For Time

Griff

For Time:
    •  Run 800 meters
    •  Run 400 meters backwards
    •  Run 800 meters
    •  Run 400 meters backwards

Team WOD: August 29

Strength

• Back Squat - heavy single
• Jerk - (2, 2, 1) x 3
• Power Clean - 5 x 2
• Push Press - 4 x 5
• Front Squat - heavy single; 3 x 3

Metcon (Weight)

Every 3 mins
    •  9 Deadlifts (115/75)
    •  6 Hang Power Cleans (115/75)
    •  3 Shoulder to Overhead (115/75)

* Must be Unbroken / Add 10 lbs total each set until failure *

Team WOD: August 27

Strength

• Front Squat - heavy single
• Clean & Jerk - heavy single; 3 x 1+1
• Clean DL to knee + DL knee to hip + Clean Pull - 4 x 2+2+1
• Back Squat - heavy single
• Pause Back Squat - 3 x 3
• Good Morning - 3 x 5

Metcon (Time)

  7 rounds
    •  250m Row
    •  12 GHD’s (or 24 Abmats)
- rest 30 secs after each round -

Team WOD: August 26

Strength

• Back Squat - heavy single
• Snatch High-Pull + Hang Power Snatch (below knee) + OHS - 5 x 1+1+1
• Power Clean + Jerk - 5 x 1+1
• Snatch Push Press - 4 x 5
• Front Squat - heavy single; 3 x 3

Metcon (Time)

For Time:
    •  10-8-6-4-2
    •  Overhead Squat (BW)
    •  10-15-20-25-30
    •  Pull ups

Team WOD: August 25

Strength

• Front Squat - heavy single
• Snatch - heavy single; 3 x 1
• Snatch DL to knee + DL knee to hip + Snatch Pull - 4 x 2+2+1
• Back Squat - heavy single; 3 x 3
• Good Morning - 3 x 5

Metcon (AMRAP – Rounds and Reps)

Amrap 18 mins

     •  6 Power Snatch (155/105)
     •  12 Wall Balls (20/14)
     •  18 GHD’s

Team WOD: August 23

Strength

• Front Squat - heavy single
• Snatch - heavy single
• Clean & Jerk - heavy single
• Back Squat - heavy single
• Pause Back Squat - 4 x 3
• Good Morning - 3 x 5

Metcon (AMRAP – Rounds)

Every min on the min (alternate mins)
20 Mins
Even min. 10 Power Snatch (95/65)

Odd min. 10 Box Jumps (30/24)

Team WOD: August 22

Strength

• Back Squat - heavy single
• Jerk - (3, 2, 1) x 3
• Power Clean - 5 x 2
• Push Press - 4 x 5
• Front Squat - heavy single; 3 x 3

Metcon (AMRAP – Rounds and Reps)

7 min Amrap (ladder)
     •  3-6-9-12 . . . . .
     •  Front Squat (135/95)
     •  HSPU

Team WOD: August 21

Active recovery.  Don't do a lot, but don't do nothing.....do less than nothing......but do more than what your doing now.

Team WOD: August 20

Metcon (Time)

For Time:
21-15-9
Power Clean (135/95)
GHD’s

15-12-9
Power Clean (155/105)
Toe to Bar

12-9-6
Power Clean (185/115)
Muscle ups

(30 min time cap)

Team WOD: August 19

Strength

• Back Squat - heavy single
• Snatch High-Pull + Hang Power Snatch (below knee) + OHS - 5 x 1+1+1
• Power Clean + Front Squat + Jerk - 5 x 1+1+1
• Snatch Push Press - 4 x 5
• Front Squat - heavy single; 3 x 3

Metcon (Time)

5 rds
25 Wall Balls (20/14)
5 Rope Climbs

Team WOD: August 18

Strength

• Front Squat - heavy single
• Snatch - heavy single; 3 x 2
• Snatch DL to knee + DL knee to hip + Snatch Pull - 5 x 2+2+1
• Back Squat - heavy single; 4 x 3
• Good Morning - 3 x 5

WOD

5 Rounds

    •400m Run
    •25 Pull-ups
    •25 Push -ups

Team WOD: August 17

Rest

Team WOD: August 16

Shoulder Press (8×2 (80%))

Metcon (Time)

For Time:
50 Cal. Row
40 Toes to Bar
30 Power Cleans (185/115)
20 Muscle Ups
10 PHSPU

Team WOD: August 15

STRENGTH

-  OHS 5x5

METCON

-  200m partner sprints x10. You do one I do one until we both have done 10.

-  500 DU cash out.  When I break you go ect.

-  Skill Work.  Pick somethjng you are bad at.