WODS: August 2016

CALENDAR VIEW
Wednesday, August 31 2016
Wilder
Wilder 3 Rounds:

21 x Deadlift (205/135)

30 x Chest 2 Bar Pull Up

400M Run

Tuesday, August 30 2016
The Call of the Wild
The Call of the Wild 100 x Double Under

50 x Air Squat

40 x Wall Ball (20/14)

30 x Toes 2 Bar

20 x Burpee Box Jump Over (30/24)

30 x Toes 2 Bar

40 x Wall Ball (20/14)

50 x Air Squat

100 x Double Under

*14 MIN CAP*

Monday, August 29 2016
Preston's B-Day WOD ( 'Tron' )
Preston's B-Day WOD ( 'Tron' ) 'TRON'

30 x Clean & Jerk (225/155)   {155/105}

30 x Snatch (185/125)   {115/75}

30 x Muscle Up

*30 MIN CAP*

*Scale w/ Jumping MU*

Last Done 28 AUG 2015

Saturday, August 27 2016
Saturday WOD
Saturday WOD
Friday, August 26 2016
Vale of Shadows
Vale of Shadows 9 MIN AMRAP:

10 x KB Clean & Jerk (2x 24/16kg) [32/24] *from ground

10 x Muscle Up

*Scale to Jumping MU*

Thursday, August 25 2016
Demogorgon
Demogorgon 3 Rounds:

20 x Burpees

30 x Wall Ball (20/14)

400M Run

*2 Min Rest After Each Round*

*UNBROKEN, FAST*

 

Wednesday, August 24 2016
Paige Broadway's B-Day WOD
Paige Broadway's B-Day WOD 10 Rounds:
3 x Snatch (95/65)   [185/125]
6 x Overhead Squat
9 x Pull Up   [C2B]
*21 MIN CAP*
*Your 3rd Snatch can be a squat snatch and count as your 1st overhead squat*
Tuesday, August 23 2016
Eleven
Eleven 10 MIN AMRAP:

30 x Double Under

10 x Kettlebell Swing (32/24kg)

8 x Box Jump (30/24)

Monday, August 22 2016
Elizabeth
Elizabeth 21-15-9
Squat Clean (135/95)
Ring Dip
*12 MIN CAP*
Saturday, August 20 2016
Saturday WOD
Saturday WOD
Friday, August 19 2016
Kubo
Kubo 3 Rounds:

30 x Lunge (32/24kg)

20 x KB Swing (32/24kg)

50 x Double Under

400M Run

Thursday, August 18 2016
John Barron's B-Day WOD 'Frantasyland'
John Barron's B-Day WOD 'Frantasyland' "Frantasy Land"
21-15-9:
Thruster (95/65)
Pull Up
15-12-9:
Thruster (115/75)
Chest 2 Bar Pull Up
12-9-6:
Thruster (135/95)
Bar Muscle Up
*23 MIN CAP*
*Scale Down to Ring Row/Pull Up/C2B*
Wednesday, August 17 2016
Bolt
Bolt 'Death By' 10 Meter Sprint

then

8 Rounds:

15 x Ring Push Up

15 x Sumo Deadlift (135/95)

*12 MIN CAP*

Tuesday, August 16 2016
Final Five
Final Five 15 MIN AMRAP:

50 x Double Under

40 x Wall Ball (20/14)

30 x Toes 2 Bar

20 x Push Jerk (135/95)

 

*Every 5 Minutes (Including 0:00): 15 x Hang Clean & 15 Bar Facing Burpee*

 

Monday, August 15 2016
Amanda
Amanda 7 MIN EMOM:
7 x Deadlift      [225/155]
7 x Box Jump (24/20)

then

'Amanda'
9-7-5
Muscle Up
Squat Snatch (135/95)   {95/65}
*12 MIN CAP*
*Post Load Used for EMOM & Score for Amanda*
Saturday, August 13 2016
Saturday WOD
Saturday WOD
Friday, August 12 2016
Biles
Biles 6 Rounds:

10 x Hang Snatch (95/65)   [135/95]

10 x Toes 2 Bar

10 x Box Jump (24/20)

*13 MIN CAP*

Thursday, August 11 2016
Allison Strnad's B-Day WOD
Allison Strnad's B-Day WOD 800M Run
43 x Handstand Push Up (45/25# Deficit)   {HSPU}
43 x Pistol
43 x Pull Up
43 x Overhead Plate Lunge (45/25#)
100ft Handstand Walk
800M Run
*10 x Burpee Every 3 MIN*
*Sub Hand Release Push Up for HSPU*
*Sub 30 x Shoulder Touch for HS Walk*
*25 MIN CAP*
Wednesday, August 10 2016
Lana's B-Day WOD
Lana's B-Day WOD 10 MIN EMOM:

1 x Squat Clean

[] x Pull Up/C2B/Muscle Up

then

4 Rounds:

15 x Overhead Squat (95/65)   [135/95]

15 x Abmat Sit Up   [PVC]

15 x KB Swing (24/16kg)   [32/24kg]

Tuesday, August 9 2016
Rio
Rio 3 Rounds:

50 x Wall Ball (20/14)

15 x Burpee to 18" Above Reach

*12 MIN CAP*

Monday, August 8 2016
13.4 Plus
13.4 Plus 10 MIN AMRAP:

3-6-9-12-15-18-21-...

Toes 2 Bar

Clean & Jerk (135/95)

Saturday, August 6 2016
Saturday 8/6/2016
Saturday 8/6/2016 9am
12 MIN AMRAP:
3-6-9-12-15-18-21-...
Overhead Squat (95/65)
Chest 2 Bar Pull Up
*Teams of 2, Split Work However*

***

Beast Mode

1)
10 Rounds:
35 x Double Under
1 x Snatch
*1 Attempt Per Round, If you miss you move on. Score is total pounds completed*

2)
45 x Wall Ball
30 x Bar Facing Burpee
30 x Snatch (75/55)

30 x Wall Ball
20 x Bar Facing Burpee
20 x Snatch (75/55)

20 x Wall Ball
10 x Bar Facing Burpee
10 x Snatch (75/55)

3)
15-12-9-6-3-6-9-12-15
Chest 2 Bar Pull Up
Strict Hand Stand Push Up
Friday, August 5 2016
Suicide Squat
Suicide Squat 10 Rounds:

7 x Push Jerk (135/95)   [205/135]

50 x Double Under

*Run 200M Every 2 Min*

*Starts with 200M Run*

*18 MIN CAP*

Thursday, August 4 2016
Bye Bye Cabango
Bye Bye Cabango 10-8-6-4-2
Squat Clean (135/95)   [185/125]
*50ft Handstand Walk After Each Set*
Sub 50 x Shoulder Touch for HS Walk
*14 MIN CAP*
Wednesday, August 3 2016
Back To Paradise
Back To Paradise 5 Rounds:

6 x Burpee Muscle Up

8 x Deadlift (275/185)

12 x Toes 2 Bar

*12 MIN CAP*

*Sub C2B for MU*

Tuesday, August 2 2016
Iron Hand
Iron Hand 10 MIN AMRAP:

21 x Ring Dip

9 x Snatch (135/95)   [165/105]

Monday, August 1 2016
Pfeffer's B-Day WOD
Pfeffer's B-Day WOD 'Dirty Thirty'
30 x Box Jump (24/20)
30 x Jumping Pull Up
30 x KB Swing (24/16kg)
30 x Walking Lunge
30 x Knees to Elbows
30 x Push Press (45/35#)
30 x Good Morning (45/35#)
30 x Wall Ball (20/14) to 10ft
30 x Burpee
30 x Double Under
*20 MIN CAP*

[Rx+ = 50 Reps of Each, only if you can finish under 20 MIN]

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