WOD

August 17th Class Program

“Opportunity is missed by most people because it is dressed in overalls and looks like work.” -Thomas Eddison

Clean

3 reps every 2 mins x 6 sets – drop each rep with quick reset – no TNG.
Start @ moderate weight and build slightly as needed. DO NOT MAX OUT!

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Front Rack Rear Foot Elevated Split Squat

3 Sets x 6-8 reps/side @30X0
Rest as needed

Single Leg Kettlebell Deadlift

3 Sets x 6-8 reps/side @30X0
Rest as needed

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For time:

21-15-9
Cals on AirBike
Power Clean + OH @ 95/65

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3 Sets for Quality:

Stability Ball Hamstring Curls x 10-12 reps @30X0
Side Plank x 30s/side
Belt Squat x 10-12 reps @ controlled tempo

August 16th Class Program

“Life is like photography. You need the negatives to develop.” – Unknown

Strict Press

1 rep every 30s x 10 sets
*Moderate weight, think 75%

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Strict Pronated Pull-up

3-3-3-3-3

Strict Dips

3-3-3-3-3

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20 min EMOM

1st min: 1-2 Rope Climbs
2nd min: 30s DU’s or 50 DU’s
3rd min: 10-12 T2B
4th min: 15-20 Pushups
5th min: 15 Hollow Rocks

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3 Sets for Quality

Ring Face Pulls x 10-12 reps @2111
Hammer Curls x 10-12 reps @2111
Single Arm Passive Hang x 15-30s/side

August 15th Class Program

“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” Zig Ziglar

3 Sets:

5 mins on Rower
Rest 2 mins
5 mins on AirBike
Rest 2 min

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1 Set:

1600m Run

August 14th Class Program

Snatch

1 every 30s x 12 Sets
*Moderate loading – focus on quality movement

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Front Squat

Build to tough 2 rep

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3 Rounds for time:

30 Cals on Rower
30 Wall Balls
30 KBS @ 24/16

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9 min EMOM

1st min: 30s Hollow Rocks
2nd min: 30s Sorenson
3rd min: 30s Russian Twists

Aug 13th Class Program

Single arm db bench press

4 Sets x 8-10 reps/side @20X0
Rest 1 min

Supinated Barbell Bent Over Row

4 Sets x 8-10 reps @20X0
Rest 1 min

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10 min EMOM

1st min: 8-12 T2B
2nd min: 1-2 Rope Climbs

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6 min AMRAP

1-2-3-4-5-6-7-8-9-10….
HSPU (Deficeit for advanced athletes)
Deadlift @ 225/155

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3-4 Sets for Quality

30s Banded Tricep Extensions
20-30s Chin over the bar hold
45-60s FLR on Ground
*Rest as needed b/t movements and sets

August 11th Class Program

Forward Sled Drag

Teams of 2 Accumalte 400m drag @ (M:225 / F:155)

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Teams of 2 – 3 Rounds for time:

800m Row
80 Wall Balls
80 Pushups
*Break up reps anyway possible to complete each station.

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