8-27

Saturday wod.

“Rock and roll ”
1mile run,row
Followed by 50 pull ups /chest to bar
50 power snatches 95/65 or 115/85

3 little birds

Find a 1rm clean and jerk
WOD
3 little birds

3 minute AMRAP
10 power cleans 95/65
10 athletic burpees

Rest 1 min

3 minute AMRAP
10 jerks 95/65
10 hand release push-ups

Rest 1 min

3 minute AMRAP
10 clean & jerk 95/65
10 mountain climbers

JOIN US TONIGHT FOR CFO NIGHT OUT!

7:00pm 109 Brewhouse!

8-25


2 max effort 500m row sprints rest 5 minutes between efforts. Go for a PR both times, don’t hold back!!

WOD

12 minutes
Even: hspu amrap
Odd: 15 sit-ups

 

8-24

Heavy walking front rack lunges (10 steps)
After 2 warm up sets find 3 heaviest sets

WOD
4 rounds
30 DU’s
15 box jumps 24/20
15 goblet squats 53/35

8-23

Take 20 min to
Find a 1rm snatch for the day.

WOD
9 min AMRAP
3 power snatches 95/65
5 ohs 95/65
7 push-ups

“Harper”

Hero WOD
Harper
23 min AMRAP
9 chest to bar pull-ups
15 power cleans 135/95
21 air squats
400m run with 45/25 plate

Code Name: Heavy Load

Code name: Heavy Load.
Partner
100 wall balls
50 power snatch 115/75
50 power cleans 135/85
100 dead lifts 185/125