Strength
Back Squat – Work up to a heavy single, then do 3×3 @ 90%
Conditioning
21-15-9
Slam Balls 50/35lb
Bar Facing Burpees
OHS 115/75lb
WOD Notes: OHS should be light (40% of 1RM) & unbroken each round. If you lack overhead mobility, you may sub front squats instead. The time domain for this WOD is 7-10 minutes, so you should be able to move consistently throughout.
Conditioning
20 Thrusters 95/65lb
20 Pull-ups
400m Run
—Rest 2 minutes
15 Thrusters 135/95lb
15 C2B Pull-ups
400m Run
—Rest 2 minutes
10 Thrusters 165/115lb
10 Strict C2B Pull-ups
400m Run
—Rest 2 minutes
5 Thrusters 205/135lb
5 Weighted Pull-ups (53/26lb)
400m Run
***Record times for each round
WOD Notes: Each round is 90-95% effort. Thrusters must be Unbroken! Try to maintain similar times for each round as weight gets heavier and pull-ups increase in difficulty.
Announcement: Good luck to Seth, Henry, Brent, Fi, and Jenn who are competing in the Spartan Sprint!
Nina – Taking 1st place at the Battle of the Beach!
Strength
Front Squat – 4×8 @ 70%+
Conditioning
Make-Up Day! Do a workout you missed this week or work on your Goats!
Strength
Deadlift – 1 every 20 seconds for 6 Min @ 80%+
Conditioning
5 Rounds For Time
8 DB (45/30lb) Burpee Box Step overs 24/20″
5 Ring MU or 1 Rope Climb 20ft
*1000m row immediately following WOD
WOD Notes: Score is total time including the row. Scaling for RC are 15ft, 3 up/downs, or sled pull with arms only.
Strength
Bench Press – 4×10 @ 70%+ for all 4 sets
Conditioning
10 Min AMRAP
5 Hang Power Snatch 135/95lb
7 Box Jumps 30/24″
10 T2B
Midline
Tabata Hollow Rocks
WOD Notes: HPS weight is 65-70% of 1RM Power Snatch. Box Jump weight is slightly higher than you normally use.
Strength
Back Squat – 3×10 @ 65%, 75%, 75%+
—Find a 10RM
Conditioning
For Time
200 Double Unders
100 Burpees
50 DB Thrusters 45/30lb (each arm)
WOD Notes: Scaling for DU are 500 singles. Make sure to lock elbows (reach) when finishing each burpee.
Aidan looking great on his back squats!
Conditioning
“Hot Shots 19″
Six rounds for time of:
30 Air Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
—Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.
WOD Notes: You can scale the weight of the power clean (50% 1RM) & use a band for strict pull-ups. Let’s do our best on this tough grueling WOD. Compare your time to last year
Strength
Bear Complex – Warm up to a moderately heavy rep
Conditioning
For Time
3 Bear Complex 185/115lb
30 Box Jumps 24/20″
3 Bear Complex
30 T2B
3 Bear Complex
30 Burpees
3 Bear Complex
10 Ring Muscle-Ups (scale – 30 Slam Balls)
800m Run
WOD Notes: Bear Complex weight is a moderately heavy weight (70%).
Reminder: Labor Day 9am & 10am classes only!
Strength
Front Squat – Work up to a 5RM, 3RM, & 1RM
—Should be 2-3 sets for each rep range
Conditioning
1) Row 500m
—Rest 3 minutes
2) Run 400m
—Rest 3 minutes
3) 20 Tire Flips For Time
—Rest 3 minutes
4) 4 Laps (60ft) Prowler 300/200lb For time
WOD Notes: Each test is a 100% all out effort. Record times for all 4 tests. You may partner up on a tire if one is too heavy. You may also make-up a WOD that you missed earlier in the week.
Strength
Power Snatch – Work up to a 2RM touch n go
—5×2 @ 85%+. Goal should be to hit 90%+ for 2 reps
Conditioning
5 Rounds For Time
10 DB Snatches 80/55lb
12 C2B Pull-ups
50 Double Unders
WOD Notes: You may scale C2B to chin over bar. Scaling for DU is 125 singles.
