August - 2018

Friday August 31, 2018 - OHHHHWEEEEE

M1) Push Press 3 Waves: 8-6-4 Build Before each set :15 Max reps front plate raise 15/10lbs M2) For Time 30-20-10-20-30 Option A: Overhead Stationary Lunge 95/65 Box Step up 24/20" Option B: Overhead Stationary Lunge 75/55 Box Step Up 24/20" Option C: Overhead Stationary Lunge 45/35 Box Step Up 20"

Thursday August 30, 2018 - Do as the Romains do

M1) Romanian Deadlift Build to a Heavy 3 Rep Drop Set: Max Reps @90% of heavy 3 rep M2) Aerobic Work Every 3 Mins for 30 Mins Option A: 200m Row 14/10 Cal Bike 1 Rope Climb 20 DU Option B: 200m Row 12/8 Cal Bike 1 Rope Climb 20 DU/SU Option C: 200m Row 8/6 Cal Bike 6 Ring Row 20 SU

Wednesday August 29, 2018 - Pulls for Dayz

M1) Upper Body Pull 4 Sets: Option A: 4 Weighted Strict Pull up @70% of 3rm 8 Feet Elevated Inverted Row 12 Barbell High Row Option B: 1-3 Strict Pull up BW 8 Feet Elevated Inverted Row 12 Barbell High Row Option C: 8 Ring Face Pull 8 Ring Row 12 Barbell High Row M2) 4 RFT | 12 Min Cap Option A: 400m Run 15 TTB 5 Power Clean & Jerk @55% 1rm Option B: 400m Run 15 K2E 5 Power Clean & Jerk @50% Option C: 200m Run 15 Straight Leg Sit up 5 Power Clean & Jerk @50%

Tuesday August 28, 2018 - Booty Appreciation Day

M1) Back Squat 12-12-8-8-4 Recommended Set Percentages: 12 @50% 1RM 12 @55% 1RM 8 @60% 1RM 8 Build from 60% 4 Build from 8 rep weight M2) 12 Min AMRAP Option A: 250m Row 10 KB Walking Lunge 70/53 Per hand Option B: 250m Row 10 DB Walking Lunge 50/35 Per hand Option C: 250m Row 10 DB Walking Lunge 35/20 Per hand

Monday August 27, 2018 - Snatch it up

M1) E2MOM | 18 Mins Option A: Build to a heavy Single Power Snatch + OHS Option B: 2 Hang Power Snatch @60% Option C: 3 Hang Power Snatch @50% M2) 4 RFT | 8 Min Cap Option A: 15 Power Snatch 75/55 15 C2B Option B: 15 Power Snatch 75/55 15 Pull up Option C: 15 Power Snatch 65/45 15 Jumping Pull up

Sunday August 26, 2018 - Walk it out, Farmer

M1) 3 Sets: A) Farmers Walk - Max Distance 70/53 B) Sandbag Walk - Max Distance 70-150lbs M2) For Time: 24-16-8 Option A: Alternating DB Squat Snatch 50/35 Burpee Box Jump Over 24/20" Option B: Alternating DB Power Snatch 50/35 Burpee Box Jump Over 24/20" Option C: Alternating DB Power Snatch 35/25 Burpee Box Step over 20"

Sunday August 26, 2018 Sunday Hero WOD

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki. 5 Rounds 400 M run 30 GHD sit ups 15 deadlifts (250/165)

Saturday August 25, 2018 - Dead Dip Row

M1) 5 Sets: A) Romanian Deadlift Set 1-4: 4 Reps @70% Set 5: Max Reps @70% B) Strict Ring Dip Option A: Build to a heavy 3 reps Option B: 2-4 Reps or Negatives Option C: 4-8 Ring Push Ups M2) Row 5x500m @5k PR Pace Rest 1:30 between 2x250m Row @ Sprint Effort Rest 2 Mins between

Friday August 24, 2018 - Clean & Jerk Day :)

M1) Clean & Jerk 10 Min EMOM Option A: 2 Clean (Full) 1 Split Jerk @65% Option B: 1 Clean 1 Front Squat 1 Split Jerk @55-65% Option C: 1 Hang Clean 1 Front Squat 1 Push Press @55-65% Or confident load M2) 15 EMOM - Alternating Option A: 1: 8 TTB 2: 14/10 Cal Bike 3: 6 Dual KB Push Press 53/35 per hand Option B: 1: 8 TTB/8 K2E 2: 12/8 Cal Bike 3: 6 Dual KB Push Press 35/25 per hand Option C: 1: 8 Hanging Leg Raise 2: 8/5 Cal Bike 3: 6 Dual KB Push Press 25/18

Thursday August 23, 2018 - Lunge it Out

M1) 6 Sets: A) 16 Dumbbell Walking Lunges - build weight B) 8 Reverse Grip bench press - build weight M2) For Time: Option A: 30 Wallball 30/20 20 Strict HSPU 10 Bar MU 200m Run Option B: 30 Wallball 20/14 20 HSPU 10 C2B or Pull up 200m Run Option C: 30 Wallball 14/10 20 HRPU 20 Jumping Pull up 200m Run

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Friday August 31, 2018 - OHHHHWEEEEE

Thursday August 30, 2018 - Do as the Romains do

Wednesday August 29, 2018 - Pulls for Dayz

Tuesday August 28, 2018 - Booty Appreciation Day

Monday August 27, 2018 - Snatch it up

Sunday August 26, 2018 - Walk it out, Farmer

Sunday August 26, 2018 Sunday Hero WOD

Saturday August 25, 2018 - Dead Dip Row

Friday August 24, 2018 - Clean & Jerk Day :)

Thursday August 23, 2018 - Lunge it Out

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