Monthly Archives: August 2021

8/3/2021 – WOD

By WOD

Strength
a) RDL (no touching floor) – 4×8 @ 70-75%
b) Banded DB Bench Press – 5×8
—You can start with BP first. Go a little lighter as band will add more resistance. Superset every 3:30

Conditioning
4 RFT
9 Dball Over Shoulder 125/80#
15 T2B  (RX+ = 20)
21/18 Cal Row

WOD Notes: Goal is 14-17 min. T2B sub = Hanging knee raises or weighted sit-ups. Dball should be a little lighter than normal.

Assistance
a) Tabata Hollow Hold: 10 Rounds
b) Glute Ham Raises – 4×12 or Hamstring Curls (sliders) – 4×15-20

8/2/2021 – WOD

By WOD

Strength
a) Back Squat – 5×8 @ 70-75%
b) One Arm High Pulls – 5×8 (each arm)
—Superset a/b every 3:30

Conditioning
7 Min AMRAP – “2021 Event 8 CF Games Masters”
10/8 Cal Assault Bike
10 Burpee Box Jump Over 24/20″
—rest 3 minutes
For Time
15 Burpee Box Jump Over 24/20″
20/16 Cal Assault Bike

WOD Notes: Record 2 different scores. Goal is 4+ rds & sub 3 minutes

Assistance
a) Weighted Plank – 12 Sets: 20 Sec on / 20 Sec off
b) Barbell Bicep Curls – 4×12