(551) 427-5077

W.O.D.

Thursday – August 7

  

Come out tonight and meet Coach Joanne!  She’ll be helping out while Dave is gone from August 21-28.

For Time:

15-12-9

Front Squats (135/85)

Handstand Push Ups

3 Minute Rest

12-9-6

Front Squats (145/95)

Deficit Push Ups

3 Minute Rest

9-6-3

Front Squats (155/105)

Push Ups

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*Add 5-10 pounds to the bar during rest periods

*This WOD can be scaled UP or DOWN.  If you want to make the whole workout with handstand push ups, go for it.

 

Wednesday – August 6

Part 1

4 Rounds

:30 on/:30 off

Pull Ups

KB Swings (53/35)

*We are going to spend time today on learning/refining/improving the kip.  This part of the WOD can be spent simply kipping on the bar, or of course doing ring rows.

Part 2:

Row 3,000 M

*15 Sit Ups every 2 Minutes

 

Tuesday – August 5

BISON BENCHMARK #3

​20 Minute AMRAP

200 M Run

30 Deadlifts (165/105)

400 M Run

30 Push Ups

800 M Run

30 Air Squats

*There will be a point value given to the runs so we can more accurately score the entire workout

 



Saturday – August 2

7 Minute AMRAP

15 Wall Balls (20/14)

15 Box Jumps (24/20)

15 Push Ups

Rest 5 Minutes

7 Minute AMRAP

10 Thrusters (115/75)

10 Calorie Row 

Rest 5 Minutes

7 Minute AMRAP

5 Hang Power Cleans (115/75)

5 Burpees over the Bar

5 Overhead Lunges – Each Leg (45/25)

 

Friday – August 1

Part 1:

3 Rounds 

:30 On/:30 Off – Rotating Stations

1 – Weighted Plank Hold

2 – Side-to Sides

3 – Barbell Rollouts

Part 2:

4 Rounds

15 Pull Ups

100 M Sprint

100 M Walk

10 Deadlifts (185/115)

100 Sprint

100 M Walk

 

Thursday – July 31

 

Part 1:

3-2-1-3-2-1

Push Press

Part 2:

For Time:

10 KB Swings

50 Double Unders

10 KB Swings

Then, immediately in to:

50 Push Press @55-60% of heaviest weight from above

*Every time the bar touches the ground, complete 5 burpees over the bar

Then, immediately in to:

10 KB Swings

50 Double Unders

10 KB Swings



 

Tuesday – July 29

“The Chief”

5 Rounds:

3 Minute AMRAP

3 Power Cleans (135/95)

6 Push Ups

9 Air Squats

*Rest 1 Minute in between rounds

*Each round will begin with cleans regardless of where you finish prior

Monday – July 28


Part 1:

10×1

Snatch Balance

*If you cannot overhead squat, simply get as far under the bar as you can

*Focus is SPEED and balance more so than weight

Part 2:

Every Minute on the Minute – 10 Minutes

1 Power Snatch

1 Hang Snatch

1 Snatch

Part 3:

7 Minute AMRAP

10 Box Jumps (24/20)

10 Wall Balls (20/14)

10 Toes to Bar

Saturday – July 26


Running Clock:

From 0 – 6 Minutes:

AMRAP

Row 20 Calories

15 Wall Balls (20/14)

10 Weighted Sit Ups (15/10)

From 10-18 Minutes:

Complete 4 Rounds

10 Deadlifts (185/115)

10 Hand Release Push Ups

10 Lateral Bar Hops

From 22 Minutes On:

For Time:

Run 400 M

20 Toes to Bar

10 Shoulder to Overhead (135/95)

Run 200 M

10 Toes to Bar

5 Shoulder to Overhead (135/95)

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Yes, this is a lot.  You may need to scale the weights of these movements more than usual.  


Friday – July 25


Part 1:

8 Minutes

Plank Hold

*10 Burpee Box Jumps every time you break the plank

Part 2:

8 Minutes

Max Distance Farmer Carry (53/35)

*20 Sit Ups every time you drop the KBs

Part 3:

10 Minute AMRAP

10 Hang Power Cleans (135/95)

100 M Sprint

100 M Walk (Rest)

*Goal is UNBROKEN cleans every round