WOD

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25
Aug

Monday, August 26, 2019

Strength

Stamina Squats
Alternating On the Minute x 12 (6 Rounds): 
3 Front Squat
6 Back Squats

Barbell: 72% of 3-Rep Max Back Squat

Conditioning

“Sucker Punch”
21-18-15-12-9:
Kettlebell Swings (53/35)
Thrusters (75/55)

22
Aug

Friday, August 23, 2019

Strength

On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

Conditioning

“Crazy Stairs”
For Time: 
10 Rounds of “Chest to Bar Cindy”
50/35 Calorie Row
30 Power Snatches (115/85)

21
Aug

Thursday, August 22, 2019

Strength

Power Clean Wave
3@ 65%, 2@ 70%, 1@ 75%
3@ 70%, 2@ 75%, 1@ 80%
3@ 75%, 2@ 80%, 1@ 85%

Conditioning

3 Rounds for Time:
400m Run
30 Box Jumps (24/20)
20 Hang Power Cleans (95/65)

20
Aug

Wednesday, August 21, 2019

Strength

Post WOD Midline
Accumulate 2 Minutes in an L-Sit on Parallettes
*Every Break: 5 Tempo Hip Extensions

Conditioning

“Frank the Tank”
Part 1 (On the 0:00)
AMRAP 5: 
Buy-In: 50 Wall Balls (20/14) 
AMRAP in Time Remaining: 
12 Deadlifts (185/135)
12 Barbell Facing Burpees
Rest 5 Minutes 
Part 2 (On the 10:00)
AMRAP 5: 
Buy-In: 35 Wall Balls (20/14) 
AMRAP in Time Remaining: 
9 Deadlifts (225/155)
9 Barbell Facing BurpeesRest
5 Minutes  Part 3 (On the 20:00)
AMRAP 5: 
Buy-In: 20 Wall Balls (20/14) 
AMRAP in Time Remaining: 
6 Deadlifts (275/185)
6 Barbell Facing Burpees

19
Aug

Tuesday, August 20, 2019

Strength

Gymnastics Conditioning
5 Rounds:
300 Meter Row + 40% Unbroken Ring Muscle-ups

Conditioning

“30 Rock”
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

18
Aug

Monday, August 19, 2019

Strength

Alternating On the Minute x 12 (6 Rounds): 
2 Front Squat
4 Back Squats
Barbell: 78% of 3 Rep Max Back Squat

Conditioning

“Dirty Water”
For Time: 
100 Double Unders
800 Meter Run
60/45 Calorie Row

15
Aug

Friday, August 16, 2019

Join us for our last Brewery Tour for the year! We’ll be at Living the Dream at 5:00pm! Cheffin’s Cheesesteaks and Cubanos food truck is scheduled to be on site.

Strength

Deadlift
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%

Conditioning

“Hangnail”
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Barbell Facing Burpees
15 Deadlifts (245/165)