August 2018

Dead Man Running

Monday is Labor Day – we will have Saturday hours : 830 team wod and open gym after! WOD 8 . 30 . 18 ” Dead Man Running ” 5 Rounds for time 250m run 7 Deadlifts 225 / 155 12 Toes to bar  


WOD 8 .27 . 18 Benchmark WOD today! Use the 3 minutes rest to give a high output on each round.     “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post times to comments.

Yin Yang

WOD 8. 24 . 18 ” Yin Yang ” Compare to 2 . 26 . 15 8 min AMRAP 10 Wall Balls 1 rope climb ( rx is legless to blue tape ) B. Cash out Relay races 250m X 5 each Rotate 1 : 1 with a “friend”

” Hip Hop Party “

WOD 8 . 22 . 18 Coach going over technique …. brilliant man.   ” Hip Hop Party ” Teams of 2 rotate full rounds till each complete 10 rounds. Row 200m 10 burpees over rower   Compare to 12 . 23 . 15

Burn and Turn

WOD 8 . 21 . 18 A. Build to a 1 rep max Split Jerk – 15 minutes B. ” Burn and Turn ” AMRAP 12 10 Strict press 115 / 75 50 Double unders * If you finish 5 rounds max reps ring muscle ups ( scale with ring dips )  


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