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Tabata Mash-ups

  • August 31, 2017

Tabata #1: Handstand Hold and Isometric Squat Hold (off the wall)
*Rest 2 minutes
Tabata #2: Overhead Plate Lunge, in place (45/25) and Plate Ground to Overhead (45/25)
*Rest 2 minutes
Tabata #3: Sit-ups and Push-ups
*Rest 2 minutes
Tabata #4: Wall Ball Shots (20/14) and Medicine Ball Squat Cleans (20/14)

Let’s Move Heavy Things

  • August 30, 2017

Spend 15 minutes working up to a heavy 2 rep Clean & Jerk

After resting, spend 15 minutes doing heavy kettle bell 100 meter carries.
Options: Farmer carry, Suitcase carry, In front of chest carry, Overhead carry (either one arm or two)

EMOM plus

  • August 29, 2017

Every 90 seconds for 12 minutes:
1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch
*Increase weight each round as able.

Complete 3 Rounds for Time:
15 Calorie Row
12 Power Snatch (95/65)
9 Burpees

2 x 7

  • August 28, 2017

7 Minute AMRAP:
50 Double Unders
10 Kb Swings (60/45)
 *Rest 5 minutes
7 Minute AMRAP:
100 meter Sprint
10 Toes to Bar

Saturday WODs

  • August 26, 2017

Endurance WOD (7:45am)
35 Minute AMRAP:
50 meter Tire Flip
50 meter Sprint
8 Ring Dips
12 Kb Swings (50/35)
24 Double Unders
400m Run with Medicine Ball (20/14)

Community WOD (10:00am)
20 Minute AMRAP:
100 meter Run with Medicine Ball
8 Ring Dips or Push-ups
12 Kb Swings
24 Double Unders or 48 Singles
400 meter Row

3 RFT

  • August 25, 2017

Tempo Back Squat
4-4-4-4
(3 secs down, 2 secs pause, 1 sec up)

Complete 3 Rounds for Time:
400 meter Run
10 Right Arm Kb Snatches (35/25)
10 Left Arm Kb Snatches

3 x 5 Minute AMRAPs

  • August 24, 2017

AMRAP #1:
5 Burpees
10 Box Step-ups, alternating legs (24/20)
15 V-ups
*Rest 3 minutes
AMRAP #2:
5 Burpees
10 Lateral Box Step-overs (24/20)
15 Hollow Rocks
*Rest 3 minutes
AMRAP #3:
5 Burpees
10 Box Jumps (24/20)
15 Sit-ups

Partner WOD

  • August 23, 2017

In teams of 2, complete as many rounds as possible in 18 minutes of:
15 Overhead Squats (75/55)
15 Toes to Bar
15 Front Rack Lunges, in place (75/55)
15 Push-ups
15 Calorie Row
*One one person works at a time. Divide work as desired.

“Dumbbell Fran”

  • August 22, 2017

21-15-9
Db Thrusters (30/20)
Pull-ups

Skill Time
Spend 10-15 minutes working on a gymnastic skill of your choice.

4 RFT

  • August 21, 2017

Run an aerobic mile as a warm-up

Complete 4 Rounds for Time:
200 meter Run
40 Double Unders
100 meter Slam Ball Toss (as a 50m chest pass and 50m keg toss)

Core Superset
Complete 3 Rounds for Quality:
1 minute Plank Hold, any style
20 Swiss Ball Cauldron, 10 “stirs” in each direction

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