(479) 644-8108

Thursday Aug 31

WOD

BB/Strength

Back Squat

3-3-3 80-85%

Front Squat
2-2-2 85-90%

Conditioning
21-15-9-6-3 reps of
Pistols
TTB
Burpee GS Box Jump 24/20
 
Time Cap 17:00

FX
Back Squats
5×3 across

Front Squats
5×2 across

Conditioning
21-15-9-6-3
Air Squats
TTB/K2E/KR/SU
Burpees
Box Jumps or Step Ups 

Wednesday Aug 30

WOD

BB/Strength
For Time
Snatch Ladder  any style    Time Cap 12:00
RX1
10 Snatches 155/105
8 Snatches 185/125
6 Snatches 205/145
4 Snatches 225/155
2 Snatches 245/175

RX2
10 @ 135/95
8 @ 155/105
6 @ 185/125
4 @ 205/145
2 @ 225/155

RX3
10 @ 115/85
8 @ 135/95
6 @ 155/105
4 @ 185/125
2 @ 205/145

RX4
10 @ 95/65
8 @ 115/85
6 @ 135/95
4 @ 155/105
2 @ 185/125

Scale further as Needed

then

Cash Out

100 reps Bench Press @ 50-55% of 1 RM *load should be light enough to get 10-20 reps per set.
every time you rest run 100M

Time Cap 15:00
 

Monday Aug 28th

WOD
Rest Day

Active Recovery

North 5:30am-6:45, 11:00-1:00, and 5:30-7pm

South 11-1 and 5:00-6:30pm

 

Sunday Aug 27th

WOD

4 RFT of
15 GS Box Jumps 24/20
12 Deadlifts 225/155
9 HSPU
Run 400m

Time Cap 35:00
FX

3-4 Rounds of
15 GS Box Jumps/Step Ups
12 Deadlifts *scale as needed
9 HSPU/+abmat/Pike/DB Press
Run 200 or Row 300

Time Cap 35:00

Saturday Aug 26th

WOD

"Hammer"

5 Rounds ea for time
5 Power Cleans 135/95
10 Front Squats
5 Jerks
20 Pull Ups

Rest 90 seconds

Time cap 35:00

FX

Scale loads
115/85
95/65
10 Pull Ups 

Friday Aug 25th

WOD

"Crickets"

EMOMx20
Odd-Max Cal Row
Even-Rest

Rest 5:00

15-12-9 reps of
TTB
Wallballs 20/14 @10'
Thrusters 75/55

FX
Same EMOM

Tuesday Aug 22

WOD

BB/Strength
EMOMx20
Odd – 1 Clean P/S/S *climbing
Even – 5-10 HSPU  strict/kip/abmat

Conditioning 
AMRAPx4
12 S2OH 115/85
9 Pistols
6 C2B Pull Ups

Rest 3:00

AMRAPx4
12 S2OH 95/65
9 Pistols
6  C2B Pull Ups

Monday Aug 21

Strength Training

Deadlifts

5-4-3-2-1-1-1

Conditioning
AMRAP x 12
25 double unders
15 hang power snatch
9 burpees

Saturday August 19

North WOD: will be a Memorial Park from 9-11

South WOD: (class times are 9 and 10am)
2 person team
50 KBS
40 C2B pull ups
30 Power Snatch 115/85
20 S2O 115/85
10 pistols
20 S2O 115/85
30 power snatch 115/85
40 C2B pull ups
50 KBS