8-31 WOD

Friday:
End of summer benchmark WOD:

Helen: get in here!
Paleo potluck and toast at 7:30pm. Join us and bring your favorite dish!

Helen:

3 rounds for time
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps.

8-30 WOD

Thursday’s WOD- Time to squat!

WarmUp
Row 500m
2 Rounds
5 Bootstrap
5 Kossack
1 Len StretchyLunge
1 Len SpiderMan

A. BackSquat @20X1; Rest 3 min bt/sets – Mob shoulder
* Set 1 – 50% of possible 1rm x 5 reps
* Set 2 – 75% of possible 1rm x 3 reps
* Set 3 – 85% of possible 1rm x 1 rep
* Set 4 – 90-95% of possible 1rm x 1 rep
* Set 5 – Test 1rm
* Set 6 – Exceed set 6 (optional)

– Rest at least 5 min

B. BackSquat AMRAP @85%

– Rest at least 5 min

C. AMRAP4 Burpee

Cool
Roll and Weep

8-27 WOD

Monday

WarmUp
Row 500m
Mob: Bandy Shoulder IR
1 Len InchWorm
2 Rounds
6 PushUp
6 RingRow

A. 4 Sets
BenchPress x 5-7 reps @20X1
Rest 30 sec
PendlayRow x 8 reps
Rest 2 min

B. 5 Rounds for Time
10 TruePushUp (on Dumbells)
10 RenegadeRows (same dumbells)
10 WalkingLunge (yep with the dumbells)

$$ FLR on Rings 3 min accumulated

8-23 WOD

Thursday’s WOD

WarmUp
Run 600m or Row 500m
2 Rounds
5 Bootstrap
5 Kossack
1 Len StretchyLunge
1 Len SpiderMan

A. 10 Sets
BoxSquat x 2 reps @21X1 (70% of 1RM, ish)
Rest 60 sec
* Set box to parellel, knees back and out, explode up

B. Five Rounds for Time
Run 400 m
15 DB BurpeeDeadLifts
20 SitUps

Cool
Wall Split 3 min
Roll

8-21 WOD

Tuesday

WarmUp
Row 500m
Mob: Bandy Ham
QuickHip
2 Rounds
5 InchWorm
5 OneLeggedDeadLift
A. DeadLift; Rest 3 min bt/sets – Mob shoulder
* Set 1 – 50% of possible 1rm x 5 reps
* Set 2 – 75% of possible 1rm x 3 reps
* Set 3 – 85% of possible 1rm x 1 rep
* Set 4 – 90-95% of possible 1rm x 1 rep
* Set 5 – Test 1rm
B. EMOM10
2 DeadLift (80% of set 5)
6 Burpees AFAP
Cool
Medial Ham 2 min
Roll

8-20 WOD

Monday

WarmUp
Row 500m
Mob: Bandy Overhead Shoulder
1 Lap Inchworms
1 Lap StretchyLunge
JumpRope 5 min
A. Press @20X1; Rest 3 min bt/sets – Mob hip
* Set 1 – 50% of possible 1rm x 3 reps
* Set 2 – 75% of possible 1rm x 2 reps
* Set 3 – 85% of possible 1rm x 1 rep
* Set 4 – 90-95% of possible 1rm x 1 rep
* Set 5 – Test 1rm
B. Four Rounds for Time
50 DoubleUnder
15 WallBall
10 Toes2Bar
$$ AbRollOut 3 x alot
Cool
Roll shoulders