Workout of the Day
Regardless of skill or ability, everyone does the same WOD.
Some may do more reps, some may scale or substitute, but we all do it together.
WOD Leaderboard
Tuesday, August 21, 2018
WOD:
Back Squat – 1 ¼ /1/1/1 X 7 sets, rest 2-3:00
TT WOD: Off Season:
A1. Barbell Bicep Curl – 7-9 reps @ 3010 X 4 sets, rest 60-90s
A2. Lying (Supine) Dumbbell Tricep Extensions – 7-9 reps @ 3010 X 4 sets, rest 60-90s
B1. Pronated Bent Over Barbell Row – 8-10 reps @ 3011 X 3 sets, rest 60s
B2. Dumbbell (thumbs up) Front Raise – 8-10 reps @ 3011 X 3 sets, rest 60s
B3. Bent Over Dumbbell Reverse Fly – 8-10reps @ 3011 X 3 sets, rest 60s
Saturday, August 18, 2018
A1. Bench Press – 5 reps X 5 sets, rest 2:00
Compare to Friday, March 16, 2018
A2. Strict (weighted) Pull-up – 5 reps X 5 sets, rest 2:00
Compare to Friday, September 8, 2017
A3. Strict Toes to Bar – 6-10 reps @ 3030 X 5 sets, Rest 2:00
Compare to Saturday, April 14, 2018
Friday, August 17, 2018
WOD:
Work to your heaviest in the following complex.
High Hang Power Clean/Hang Power Clean (above knee)/Hang Power Clean (below knee)
TT WOD – Partner (5:00 Pre-BBQ)
In Partners complete:
150 Cal Erg/120 Cal/100 Cal – (your choice)
10 Synchro Chest to Bar Pull-ups/Chin over Bar/Ring Row
20 Synchro Burpee to Pull-up Bar/Burpee/
40 Synchro Air Squats
100 Cal Erg/80 Cal/60 Cal
10 Synchro Chest to Bar Pull-ups/Chin over Bar/Ring Row
20 Synchro Burpee to Pull-up Bar/Burpee/
40 Synchro Air Squats
50 Cal Erg/40 Cal/20 Cal
Coach’s notes:
Post loads for all sets to comments. Don’t forget to come for our 5:00pm Member Appreciation Partner WOD, with BBQ to follow. Everyone is welcome and scaling options are listed so all can participate
WOD LeaderboardThursday, August 16, 2018
WOD:
As Many Rounds As Possible (AMRAP) in 21 minutes of:
Row 250m
21 Kettlebell Swings – 2.0/1.5 pood
21 Box Jumps – 30”/24”
TT WOD – Off Season:
All sets for time:
A. Maximum deadlift hold – 315#/225#
B. 50 foot sled push (heavy) X 5, rest 60s between sets
C. 100 Sledge hammer strikes (50/side)
D. 50 tire flips
E. 200m pinch grip plate carry – 35#/25#/hand
Tuesday, August 14, 2018
6 rounds for load(s) and time(s) of:
8 Dumbbell Box Step Overs
12 GHD Sit-ups
16 Shuttle Sprints – 20 feet
Rest 2:00
Coach’s notes:
Post load and height for box step overs, time per round and total working time to comments.
WOD Leaderboard
