Announcements
Saturday 8/25 – Kate & Scott Loska’s last WOD (at 10:30am), potluck after!
Saturday September 1st – Hero WOD Saturday: “Hotshots 19”
Saturday October 27th – Halloween Throwdown
Monday 8/20
Strength
Every 90 sec for 12 min (8 sets):
Pause snatch + snatch
Week 5 of our snatch cycle. We will test your one rep max next week. These should be squat snatches. Pause below the knee for 2 seconds. You may drop bar between reps, but quickly set-up for the second rep.
Metcon
E3MOM 15:
15 burpees
200m run
You will have 3 minutes to perform 15 burpees and a 200m run. You may rest the remainder of the 3 minute window when done with the run. Repeat 5 times. If you are close to not finishing the run, reduce the number of burpees.
Score is your slowest round.
Extra credit (non-coached)
3 rounds, NFT:
10 pause ring row
1:00 plank
*3 second pause at top of row
Tuesday 8/21
Strength
Back squat 5×2 @ 85%-90%
Warm-up and then perform 5 working sets of 2, all at 85%-90% of your 1RM back squat.
Metcon
AMRAP 10:
5 deadlift (275/185)
10 ring push-ups
15 DB squats (45/25)
Scaling options:
Reduce weight (should be able to perform 5 unbroken deadlifts when fresh)
Incline ring push-ups (increase height of rings)
Push-ups with hands on parallets or DBs (feet can stay on ground)
Wednesday 8/22
Metcon
For time:
30 pull-ups
30/24 cal bike
30 thrusters (95/65)
30/24 cal bike
30 thrusters (95/65)
30/24 cal bike
30 pull-ups
Modifications:
For time:
20 pull-ups – sub jumping pull-ups or ring rows)
20/16 cal bike
20 thrusters (95/65) – reduce weight if needed
20/16 cal bike
20 thrusters (95/65)
20/16 cal bike
20 pull-ups
Extra credit (non-coached)
3 rounds, NFT:
10 seated DB press (DB in each arm)
12 GHD hip extension
Thursday 8/23
Strength
E2MOM 12:
3 snatch balance
From rack, partner up if needed.
Beginner option: Overhead squats
Metcon
AMRAP 5:
8 power snatch (95/65)
8 overhead lunges (95/65)
25 sit-ups
-Rest 2:00-
AMRAP 5:
4 power snatch (135/95)
4 overhead lunges (135/95)
25 sit-ups
Friday 8/24
Skill
Double under practice
Metcon
2 rounds:
1000m row
100 double unders
20 toes-to-bar
20 box jump overs (24/20)
400m run
-25 min cap-