WOD

August 12, 2019

08/12/2019

Weightlifting
Front/Back Squat #7 (5 x 4/8 @ 80% of 1rm FS)
4 Front Squats- :30 sec. rest
8 Back Squats- 2 minute rest

We are squatting Monday and Thursday due to the lift off this weekend

Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

August 10, 2019

08/10/2019

Metcon
Metcon (Time)
Alt. Partner EMOM
Alt. DB Snatch
50-40-30-20-10
10 x Burpee Box Jump Overs
* 5 Wall Ball EMOM starting w/0:00
Rx
DB-50/35
Box-24/20
WB-20/14

-one partner works at a time
-every time there is a switch to another partner they will start with 5 wall balls which should be the beginning of a new minute
-after the 5 wall balls then you pick up where your teammate left off

August 9, 2019

08/09/2019

Weightlifting
Front/Back Squat #6 (5 x 4/8 @ 94% of Tuesdays wt.)
4 front squat, :30 second rest, 8 back squats, 2 minute rest then repeat 4 more sets

August 8, 2019

08/08/2019

Weightlifting
Clean Complex @ 70% of 1rm PC (10 x 3)
10 Min EMOM
1 x Clean Pull
1 x Hang Clean High Pull
1 x Hang Power Clean

Stay the same weight the whole time

August 7, 2019

08/07/2019

Weightlifting
Push Press E2MOM (5 x 3)
3 push presses building in weight every two minutes

Metcon

August 5, 2019

8/6/19

Weightlifting
Snatch Work (Weight)
70% of 1 RM Power Snatch

10 Min EMOM
1-Snatch Pull (Not High)
1-Hang Power Snatch
1 Snatch Grip Push Jerk (Behind Neck)
1-Over Head Squat

Keep same weight for all sets

Metcon
Metcon (Time)
For Time:

10-9-8-7-6-5-4-3-2-1
Double Dumbbell Power Clean 50/35
20-18-16-14-12-10-8-6-4-2
Pistols

ABS
Flutter Kicks (3 x 20)
Banded Crunch (3 x 15)
wrap the band around the rig, kneel on the ground holding the band behind your head and crunch down
KB/DB Side Bends (3 x 12ea. side)
allow that kb/db to reach the side of your knee for that stretch then crunch the opposite side

Skill Work
Wall Walks w/hold (5 x 5)
perform a wall walk then at the top of every rep hold that position for 5 sec.

August 2, 2019

8/02/2019

Weightlifting
Front/Back Squat (7/13 @ 94% of weight used Tuesday)
Perform front squat, rest 30 seconds then perform back squat. Rest 90 seconds between sets.

Metcon
Metcon (Time)
3 Rounds:
20 x Alt. DB Snatches(10ea)
10 x Lateral Burpees Over DB

-2 minute rest-

3 Rounds:
10 x TTB
20 x Lateral Burpees Over DB

Rx 50/35

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