August 2020
WOD for Tuesday, Aug 04, 2020
04082020 Warmup
2 Round of (PVC + BB)
4 DL
4 High Pull
4 FS
4 Press
4 BS
4 Goodmorning
3RM Thruster
In 12' perform 3RM Thruster
Bar starts from ground
Macho Man
EMOM for as Long as Possible
3 Power Cleans @90/60
3 Front Squats @90/60
3 Jerks @90/60
Max 20min
WOD for Monday, Aug 03, 2020
03082020 Warmup
3 set of 4, 6 & 8 reps of Delt Hell
03082020 Skill
EMOM 4 min:
– 6 Kip DB HSPU
EMOM 4 min:
– 4 Kip MB WTD Pullup
03082020 FBB
4 sets of:
– 8 + 8 DB Bench Press
– 12 Alt DB Tall Kneeling Push Press
– 30" rest
– ME Negative Pullup
– 60" Rope Jump active rest
Post total negative Pullup and note each round DB load
July 2020
WOD for Friday, Jul 31, 2020
31072020 Warmup
EMOM x 9mins:
1st – 5 Box Jumps
2nd – 8-10 2x KB Cleans hold 1 second in rack of each rep (moderate weight)
3rd – Row 30" @ moderate effort
31072020 Skill
Hang Squat Clean BBCycling
EMOM 2 min
6 HPC in FS @40/25
– Rest 2 min –
EMOM 4 min
6 HCL @60/40
31072020 Metcon
5 Round of:
400m Run
10 Synchro Thruster @40/25
WOD for Thursday, Jul 30, 2020
30072020 Warmup
3 set NFT
10m Quadruped Walk
10 DB DL
15m (10+5) DB Farmer Carry
5m Quadruped DB Walk
30072020 Skill
EMOM 8 min:
2 Strict + 6 Kip HSPU
30072020 FBB
3 sets of:
10 – 8 DB Incline Bench
8 – 6 DB Arnold Press
30" rest
ME Negative Pushup
90" rest
WOD for Wednesday, Jul 29, 2020
29072020 Warmup
3 Round of (PVC + BB)
4 DL
4 High Pull
4 FS
4 Press
4 BS
4 Goodmorning
29072020 Skill
Power Clean & Jerk BBCycling
EMOM 4 min
6 PC & J Fast Transition
– Rest 2 min –
EMOM 4 min
4 PC & J @50/35
29072020 Metcon
800m Run
21 HSPU
800m Run
15 Push Press @50/35
800m Run
9 PJ @70/50
WOD for Tuesday, Jul 28, 2020
28072020 Warmup
Team of 2.
2 Round of:
10 Landmine Resisting Rotation
5 + 5 Staggered Push Press
5 + 5 Side Bent Over Row
28072020 Skill
Pullup progression:
– 4 Scapular Pullup
– 2 Scap PL + 5 Kip
– 3 Kip + 1 Hollow Plus
2 sets of:
5 Progressive Pullup (low -> chin)
28072020 FBB
5 Set of
1 Bar Complex of:
1 Strict PL + 1 Kip + 2 Kip PL + 2 Kip C2B
60 sec rest
10 alt Renegade Row
10 Romanian DL to Bent Over Row
60 sec rest