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
+
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%
+
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
+
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)
+
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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