Monthly archives: August, 2016

ladiesohs

 

Strength

EMOM x 20

Hang Squat Clean

1-5: 2 reps @ 75% (Touch & Go)

6-10: 2 reps @ 80% (Drop & reset every rep)

11-20, Every 2 min. : 1 @ 85% +

WOD

For Time: 

50 Box Jump Overs (24/20)

50 Wall Balls (20/14)

50 Box Jump Overs



francis

 

Gymnastics

3 sets of each

(Videos posted below)

1. GHD Arch Hold :30

2. Back to Wall Handstand Hold, :45-1 min.

3. Ring Support :30

 

 

WOD

For Time:

Row 750m

– Then –

3 Rounds

10 Left Arm KB Snatch (53/35)

15 Toes 2 Bar

10 Right Arm KB Snatch (53/35)

15 Pull-Ups



Farewell Michelle

Today is Michelle's final day with us as she heads off to

Today is Michelle’s final day with us as she heads off to the U.S. Army Jag Officer School. Show her some love! 

 

WOD

EMOM x 24 

Minute 1-2: 200m Run + Double Unders

Minute 3: Overhead Squat (95/65)

Minute 4: Hang Power Cleans (95/65)

Minute 5-6: Rest

Score = Total Reps 



Strength

Split Jerk

6×1

85% +

WOD

“Diane”

21-15-9

Deadlift (225/155)

Handstand Push-Up



WOD

(Teams of 2)

2K Assault Bike

100 Overhead Squat (75/55)

200 Double Unders

100 Hang Power Snatch

75 Bar Facing Burpees



lisajumpingclean

 

Strength

Push Press

5×2

WOD

5 Rounds for Time

400m Run

15 Sumo Deadlift High Pull (135/95)



juliojerk

 

 

 

Strength

EMOM x 20

Minutes 1-5: High Hang Squat Clean, 80%

Minutes 6-10: Low Hang Squat Clean, 85%

Minutes 11-20: Perform one rep every 2 minutes, 85% +

WOD

AMRAP 9

15 Box Jumps (24/20)

12 Chest 2 Bar Pull-Ups

9 Thrusters (105/75)



“Get your mind right”

taylordeadlift

 

WOD

10 Rounds for Time

20 Unbroken Double Unders

12 Unbroken Wall Balls (20/14)

Post Workout

4 Rounds

(Not for time)

a. DB Bench 8

b. Bent Over Rear Delt. Fly 10



mikerunfinish

 

Gymnastics

Handstand Hold – Stomach to wall 3 x 30 seconds

Strict Toes 2 Bar 5 x 5

Ring Dip 3 x 6-12 reps (2 sec. pause at top)

WOD

For Time

40 Cal Row

30 Deadlifts (225/155)

30 Handstand Push Ups

400m Run

30 Power Cleans (135/95)

30 Handstand Push Ups

 



Strength

Split Jerk

8×1

(75%+)

WOD

With a 12 minute running clock 

1 min. Front Squat (135/95)

1 min. Burpee Over Bar

1 min. Toes 2 Bar

2 min. Front Squat

2 min. Burpee Over Bar

2 min. Toes 2 Bar

1 min. Front Squat

1 min. Burpee Over Bar

1 min. Toes 2 Bar



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