Month: August 2018

Saturday, September 1st 2018

  OPEN WOD “Nutts” 10 HSPU 15 Deadlifts 250/175 25 Box Jumps 30/24 50 Pull-ups 100 Wall Balls 20/14 10/9′ 200 Double Unders 400m plate run 45/35

Friday, August 31st 2018

  GP WOD For time: 1500m row 800m run 1500m row 800m run 1500m row OPEN WOD For time: 2,000-m row 1-mile run 2,000-m row 1-mile run 2,000-m row Supplemental 3x 1 min Hollow hold reaching toes rest :30

Thursday, August 30th 2018

  Strength/Skill: Deadlift 5 @ 40% 5 @ 50% 5 @ 60% GP WOD 10-1 Thruster 85/55 1-10 KB swing 53/36 OPEN WOD 10-1 Thruster 115/75 1-10 KB swing 72/53 Supplemental 3x 1 min top of ring push-up (hollow) hold rest 1 min

Wednesday, August 29th 2018

  Strength/Skill: Muscle-up workshop OPEN WOD “Nasty Girls” 3 RFT 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans 135/95 Supplemental 5x :15 second handstand hold (toes on box) rest :30

Tuesday, August 28th 2018

  Strength/Skill: Press 5 @ 40% 5 @ 50% 5 @ 60% GP WOD EMOM 12 (alternating) 5 Box jump 30/24 :30 Hanging tuck 20 DB snatch 35/20 OPEN WOD EMOM 12 (alternating) 5 Box jump 36/30 :30 L-sit 20 DB snatch 50/35 Supplemental 2x 1 min bottom of push-up hold rest :30 second


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