11
Aug
Saturday 8-12-17
8AM Bootcamp
830AM Cycle
9AM WOD
HERO WOD
OPEN – PERFORMANCE – FITNESS
“RILEY”
Run 1.5 miles
150 burpees
Run 1.5 miles
For Time
WOD
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Invite A Friend To Check Us Out!
10
Aug
Friday 8-11-17
WOD
OPEN
1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/2+1)3
2. Clean Pull
(100%/3)4
3. Front Squat
(78%/4)5
4. Conditioning (Class WOD)
Ascending Ladder by 3’s for 8:00:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar…. and so on…
PERFORMANCE
AMRAP 8
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar… and so on…
FITNESS
AMRAP 8
3 Thrusters (75/55)
3 Toes to Bar
6 Thrusters (75/55)
6 Toes to Bar
9 Thrusters (75/55)
9 Toes to Bar… and so on…
9
Aug
Thursday 8-10-17
WOD
OPEN/PERFORMANCE/FITNESS
For Time:
600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run
Barbell: (155/105)
1 Round of “DT”
12 Deadlifts
9 Hang Power Cleans
6 Jerks
8
Aug
Wednesday 8-9-17
WOD
OPEN
1. Power Clean
(75%/3)3
(80%/2)2
2. Power Jerk
(70%/3)5
3. Push Press
(77%/5)5
4. Conditioning (Class WOD)
For Time:
2k Row
150 Double Unders
10 Rounds of Cindy
PERFORMANCE
2k Row
150 Double Unders
10 Rounds of Cindy
1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats
FITNESS
2k Row
300 Single Unders
10 Rounds of Cindy
1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats
7
Aug
Tuesday 8-8-17
WOD
OPEN
AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Barbell Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Barbell Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Barbell Burpees
AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Barbell Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Barbell Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Barbell Burpees
PERFORMANCE
AMRAP 5:
600m Run Buy-In
12 Deadlifts (155/105)
12 Barbell Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (185/135)
9 Barbell Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (225/155)
6 Barbell Burpees
AMRAP 5:
600m Run Buy-In
12 Deadlifts (155/105)
12 Barbell Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (185/135)
9 Barbell Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (225/155)
6 Barbell Burpees
FITNESS
AMRAP 5:
600m Run Buy-In
12 Deadlifts (135/95)
12 Barbell Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (155/105)
9 Barbell Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (185/135)
6 Barbell Burpees
