(551) 427-5077

Tuesday – September 1

20 Minute Alternating EMOM

Odd Minutes: Max Double Unders in 30 seconds

Even Minutes: 4 Power Cleans (175/105)

*The 4 cleans MUST be completed in under 30 seconds

*Weight can be scaled up or down, weight can be added throughout WOD

Monday – August 31

 

4 Rounds 

2 Minutes of work / 3 Minutes of Rest

Row 250/200 M

Max Reps Thrusters 

Round 1: (115/75)

Round 2: (105/70)

Round 3: (95/65)

Round 4: (75/55)

 

 

 

Saturday – August 29

 

“Hotshots 19”

6 Rounds

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull Ups

400 M Run

*40 Minute Cap

*This can be done with or without a partner

*We will be doing this again on Labor Day

_______________________________________________________________________________

IN MEMORY OF

  • Jesse Steed, 36
  • Wade Parker, 22
  • Joe Thurston, 32
  • William Warneke, 25
  • John Percin, 24
  • Clayton Whitted, 28
  • Scott Norris, 28
  • Dustin Deford, 24
  • Sean Misner, 26
  • Garret Zuppiger, 27
  • Travis Carter, 31
  • Grant McKee, 21
  • Travis Turbyfill, 27
  • Andrew Ashcraft, 29
  • Kevin Woyjeck, 21
  • Anthony Rose, 23
  • Eric Marsh, 43
  • Christopher MacKenzie, 30
  • Robert Caldwell, 23


 

Friday – August 28

Part 1:

3 Sets

10 Strict Press (from ground) OR Handstand Push Ups

10 Barbell Rows

3 Barbell Rollouts

Rest 2 Minutes between sets

*Don’t burn out here, not a max effort lift or amount of HSPU

Part 2: 

4 Rounds

25 Double Unders

20 Wall Balls

15 Box Jumps

10 Handstand Push Ups

5 Burpees OR 2 Muscle Ups OR 1 Rope Climb

 

Wednesday – August 26

Part 1:

4 Rounds

Run 400 M or Row 400 M

10 Toes to Bar

10 Burpee Step Overs (24/20)

5 Toes to Bar

5 Burpee Step Overs

Rest 2 Minutes

Part 2:

Compile 2 Minutes:

Hanging L-Hold

 

Tuesday – August 25

 

Part 1:

5 Sets

1 Push Press

1 Push Jerk

1 Split Jerk

*HEAVY

*All 3 movements must be done without re-racking bar

Part 2:

2 Minutes Max Wall Balls (20/14)

1 Minute Rest

2 Minute Max Hang Power Cleans (145/95)

1 Minute Rest

2 Minutes Max Shoulder to Overhead (145/95)

1 Minute Rest

2 Minutes Max Calorie Row

*Score is total reps

 

Monday – August 24

Part 1:

20 Minutes to find:

1 Rep Max Deadlift

*Compare results to June 16, 2015

Part 2 (Optional)

Row 400 M

25 Push Ups

Row 300 M

20 Push Ups

Row 200 M

15 Push Ups

Row 100 M

10 Push Ups

Saturday – August 22

IN TEAMS  OF 2 (1 Working/1 Resting) 

4 Rounds 

3 Minutes On/1 Minute Off

200 M Row

30 Thrusters (95/65)

Max Rep KB Swings (53/35)

*Score is amount of KB Swings

4 Min Rest, then

4 Rounds

3 Minutes On 1 Minute Off

200 M Run

30 Hang Power Cleans (135/85)

Max Burpees over the Bar

Score is amount of Burpees

 

Friday – August 21

Part 1:

4 Sets (Not for time)

5 One Arm KB Press (R)

5 One Arm KB Press (L)

5 Bulgarian Split Squats (R)

5 Bulgarian Split Squats (L)

5-10 Dips (Rings or stationary)

Part 2:

10 Handstand Push Ups

20 Box Jumps (24/20)

50 Wall Balls (20/14)

100 Double Unders

50 Wall Balls

20 Box Jumps

10 Handstand Push Ups

*20 Minute Cap