WOD for 8/11

Strength/Skill:
A. EMOM 7 Minutes:
– Suicide Sprints

B. EMOM 9 minutes:
– Squat Clean & Jerk
* 1-3 at 75% of 1RM
* 4-6 at 80%
* 7-9 at 85%

WOD: For Time:
– 20 Deadlift (115/85)
– Run 100m
– 20 Hang Power Cleans
– Run 100m
– 20 Hang Power Snatches
– Run 100m
– 20 Behind the Neck Push Press
– Run 100m
– 20 Overhead Squats

WOD for 8/9

8-9am Competitor Class
9-10am Free Class (Family and Friends Welcome)
10am-noon Open Gym

Competitor Class WOD:
A. For Time:
– 30 OHS (95/70)
– 7 Muscle Ups
– 20 OHS
– 5 Muscle Ups
– 10 OHS
– 3 Muscle Ups

B. For Time:
– Row 2000m
– 300 Double Unders
– Run 2 miles

WOD for 8/8

Strength/Skill: EMOM 8 Minutes:
– 3 Hang Squat Clean to Thruster (165/120)

WOD: For Time:
– 500m Row/400m Run
– 30 Deadlifts (185/135)
– 10 Box Jumps (24/20)
– 100 Double Unders
– 20 Deadlifts
– 20 Box Jumps
– 400m Run/500m Row
– 10 Deadlifts
– 30 Box Jumps

WOD for 8/7

Strength/Skill: EMOM 10 Minutes:
– 1 Turkish Getup Each Arm (AHAP)

A. WOD: 4 Rounds for Time:
– 5 Shoulder to Overhead (135/100)
– 10 Front Rack Barbell Lunges

B. 4 Rounds
– 1 Minute Plank Hold
**30 Second Rest
– 1 Minute Hollow Rock
**30 Second Rest

WOD for 8/6

Strength/Skill: EMOM 9 Minutes:
– 2 Power Snatch (115/85)
– 2 Overhead Squat
– 2 Snatch grip jerk behind the neck

WOD: For Time:
– 30 Pullups
– 50 Thrusters (45/35)
– 1000m Row
**Every minute during Pull ups and Thrusters do 50m Sprint

WOD for 8/5

Strength/Skill:
A. EMOM 12 minutes:
– 2 Squat Clean & Jerk
**1-4 at 70% 1 RM
** 4-8 at 75
** 9-12 at 80%

B. EMOM 6 Minutes:
– 3 Hang Squat Clean
**1-3 @ 60% 1RM
**4-6 at 65%

WOD: For Time:
– 12 HSPU
– 2 Power Cleans (155/105)
– 10 HSPU
– 4 Power Cleans
– 8 HSPU
– 6 Power Cleans
– 6 HSPU
– 8 Power Cleans
– 4 HSPU
– 10 Power Cleans
– 2 HSPU
– 12 Power Cleans

WOD for 8/4

Strength/Skill: EMOM 6 Minutes:
– 6 Overhead Squats (75/55)

WOD:
A. AMRAP 10 Minutes:
– 4 Toes to Bar
– 6 Overhead Squat (95/70)
– 8 Wall Balls

B. 5 Rounds for Time:
– 200m Run
– 12 Overhead Walking Lunges (115/80)
– 9 SDHP
– 6 Hang Power Snatch