WOD

SATURDAY 08.24.2019

SATURDAY 08.24.2019

WOD:

For time:

10 Squat Cleans

20 Bar Facing Burpees

8 Squat Cleans

16 Bar Facing Burpees

6 Squat Cleans

12 Bar Facing Burpees

4 Squat Cleans

8 Bar Facing Burpees

2 Squat Cleans

4 Bar Facing Burpees

1 Squat Clean

2 Bar Facing Burpees

*Barbell weight increases each round.

Men- 135/155/185/205/225/245

Women-85/105/125/145/165/175

Pictured: Coach Lee

THURSDAY 08.22.2019

THURSDAY 08.22.2019

Strength:

3 rounds for quality of:

6/6 Landmine Single Leg Romanian Deadlifts

—Rest 30 secs—

12 Barbell Hip Thrusts

—Rest 30 secs—

12/12 Meadow Rows

—Rest 1 min—

WOD:

4 rounds of:

Sled Push, 70 ft

-- then --

4 rounds of:

Sled Row, 70 ft

-- then --

4 rounds of:

Sled Pull, 70 ft

Pictured: Austin Adams

TUESDAY 08.20.2019

TUESDAY 08.20.2019

Strength:

Tempo Snatch Grip Deadlift 5-5-5-5-5

WOD:

3 rounds for quality of:

8/8 Suitcase Deadlifts

Suitcase Carry, 100 ft/per arm

Single Arm Kettlebell Front Rack Carry, 100 ft/per arm

Active Recovery Run, 400 m or Row 500m or Bike .7 miles

Finisher:

2 rounds for quality of:

12 Side Plank Up (Right)s

12 Side Plank Rotations

—Rest 30 secs—

12 Side Plank Up (Left)s

12 Side Plank Rotations

—Rest 30 secs—

Pictured: Noon Class “Fan” Club

THURSDAY 08.15.2019

THURSDAY 08.15.2019

Strength:

3 rounds for quality of:

5/5 Landmine Single Leg Romanian Deadlifts

—Rest 30 secs—

10/10 Banded Glute Bridges

—Rest 30 secs—

10/10 Single Arm Dumbbell Rows

—Rest 1 min—

Partner WOD:

12 rounds for time of:

6 Dumbbell Deadlifts

6 Dumbbell Hang Power Cleans

6/6 Dumbbell Front Rack Reverse Lunges

*Trade off until each partner has completed 6 rounds.

Pictured: Tracy Barnard

TUESDAY 08.13.2019

TUESDAY 08.13.2019

Partner WOD:

For time:

100 Double Kettlebell Deadlifts

Sandbag Carry, 1 mi

50 Double Kettlebell Deadlifts

Sandbag Carry, 0.5 mi

Finisher:

2 rounds for quality of:

10 Side Plank Up (Right)s

10 Side Plank Rotations

—Rest 30 secs—

10 Side Plank Up (Left)s

10 Side Plank Rotations

—Rest 30 secs—

Pictured: Colin Tran

MONDAY 08.05.2019

MONDAY 08.05.2019

WOD:

1 round, 2 mins for max reps per station, of:

Strict Handstand Push-up

—- Rest 4 mins—-

Strict Pull-up

—-Rest 4 mins—-

Goblet Squat, 0.5x bodyweight

—- Rest 4 mins—-

Row Calorie

Finisher:

2 rounds for quality of:

12-15 Dumbbell Floor Press

20 Band Face Pulls

Pictured: The Silver Club

FRIDAY 08.02.2019

FRIDAY 08.02.2019

Strength:

Every 1:30 for 15 mins, alternating between:

3 Pause Power Cleans

3 Pause Power Jerks

—-then—-

Every 1:30 for 15 mins, alternating between:

4 Tempo Clean Grip Deadlifts

4 Tempo Push Press

—-then—-

3 rounds for quality of:

10 Dumbbell Curl And Press

10 Supine Rower Hamstring Slides

Rest 1 min

Pictured: John Spillane