Category Archives: wods

8/9/17

Strength
squat clean *drop from the top
1 @ 60%
1 @ 70%
1 @ 75%
1 @ 80%
2 x1 @ 85%
2 x1 @ 90%

Metcon 8 min AMRAP
10 cal row
10 air squats
*add 5 air squats every round

8/8/17

Metcon “mashed-up”
6 min AMRAP
15 burpees
1 rope climb
-rest 3 min
3 rounds
20 t2b
1 round
DT (155/105)
-rest 3 min
4 rounds
20 RKBS (70/53)
50 ft HSWK

8/7/17

Strength
squat snatch *drop from the top
1 @ 60%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
2 x1 @ 90%
2 x1 @ 95%

Metcon for time “Fran” 21-15-9
thrusters (95/65)
pull-ups
-rest 5 min
1 mile run

8/2/17

metcon “mashed up” 5 rds
10 HSPU
5 squat clean (155/115)
-rest 3 min
3 rds
–2 rds cindy
–6 hang power snatch (115/75)
-rest 3 min
40 burpees
40 t2b

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