WORKOUT OF THE DAY "WOD"

Strength & Conditioning: DL 1x5@40%, 1x5@50, 1x5@60% 5x10 T2b *15 hollow rocks between T2B sets MetCon: 15 min amrap: 50 DU, 100m run, 16 DB snatches (50/35)

Strength & Conditioning: 5x 2 weighted pull ups + 4 strict pull ups+ 6 kipping pull ups (use the same weight as last week) 3x10 YTW 4x:30e pallof press MetCon: For time: 30 HSPU, 800m run, 30 HSPU

Strength & Conditioning: Back squat 1x5@40%, 1x5@50, 1x5@60% Strict press 1x5@40%, 1x5@50, 1x5@60% MetCon:  30 min amrap: 200m run, 2 rounds of DT (12 DL, 9 hang power clean, 6 push jerks)(155/105)

Strength & Conditioning Build up to a heavy snatch in 15 minutes 4x8 hammer curls 4x8 DB rows MetCon: 3 minutes at each station for max reps (no rest between stations) box jump (step down)(24/20), KB swings (24/20), T2B, wall balls (20/16 to 10’)

Friday, August 25, 2017 Strength & Conditioning DL 1X5@75%, 1x3@85%, 1xamrap@95% 4x10 hamstring curls 4x10 banded hip thrusts Metcon 10 min amrap: 5 Hang power clean (115/85), 10 front squats, 15 push ups

Thursday, August 24, 2017 Strength & Conditioning Every 1:30 for 6 minutes: 3 muscle snatches Every 1:30 for 6 minute: 1 hang power snatch+ 1 snatch+ 2OHS 5x :10 L-sit hang + 3 strict T2B+ 5 kipping T2B MetCon 3 rounds: 30 Double KB front rack lunges (40e/25e), 20 BJO (24/20)

Wednesday, August 23, 2017 Strength & Conditioning 20 Turkish get ups (you choose the weight, not for time) 5x 1 weighted pull up+ 3 strict pull ups+ 5 kipping pull ups MetCon For time: 27-21-15-9 KBS (53/35), SA KB OHS (53/35) (switch arms whenever you want)

Tuesday, August 22, 2017 Strength & Conditioning Death by HSPU: start at 1 HSPU the first minute, then 2 the second, then 3 the third minute… so on till failure.  MetCon 5 min amrap: 12 DL (185/125), 12 Burpees over the bar rest 3 min 5 min amrap: 9 DL (185/125), 9 burpees over the bar

AUGUST BIRTHDAYS August 1: Judy Ross David Matzke August 3: Roque Rodriguez August 4: Oscar Ortiz August 6: Eric Moore August 8: Eric Kalpakoff August 10: John Jenks August 11: Scott Chapman August 15: Tyson Hardman August 17: John Records August 18: Megan Coon August 20: Miguel Carbajal August 21: Brenton Butler August 28: Robert Walker August 30: Burton Thorp August 31: Frank Morino Craig Andrews Wayne Gafford

Monday, August 21, 2017 Strength & Conditioning BS 1X5@75%, 1x3@85%, 1xamrap@95% Strict press 1X5@75%, 1x3@85%, 1xamrap@95% MetCon For time: 800m run, 150 DU, 10 rounds of Cindy