Back to All Events

Wednesday 8/1/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 ball slams

10 squats with slamball

10 knee raises on rig

Workout warmup:

Strict press, racks ok.

On the minute for 6 minutes:

2 strict presses starting at 80% add weight as you can. 

Workout warmup #2

Warmup power snatch TTB and DU's

Then 3x150 m sprints on rower

Workout:

Max Effort 500m Row

At 5 minute mark perform

For Time:

30 T2B's

20 Power Snatches (95/65)RX+ (115/75)RX++(135/95)

100 DU's

You will have two scores for this WOD, Row time and metcon time.
 

Lift:

Wednesday (Session Two)
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 8 minutes (8 sets):
Snatch Balance x 2 reps

Build over the course of the 8 sets.

B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep @ 82.5%

The goal today is consistency! #1 goal should be to go 10/10 on your lifts.

C.
Every minute, on the minute, for 10 minutes (10 sets):
Power Clean + Power Jerk x 1 rep

*Sets 1-3 @ 75% of 1-RM Power Clean + Power Jerk
*Sets 4-6 @ 80% of 1-RM Power Clean + Power Jerk
*Sets 7-8 @ 85% of 1-RM Power Clean + Power Jerk
*Sets 9-10 @ 90% of 1-RM Power Clean + Power Jerk

D.
In 18 minutes, build to a 1-RM Deadlift

Skill:

5 rounds of:

max set of pullups, change grip each round

max set of ring dips

15 GHD Situps

Earlier Event: July 31
7/31/2018
Later Event: August 2
Thursday 8/2/2018