WOD

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16
Aug

Down the Middle

Saturday August 17th: 

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Every 5 minutes for 5 rounds (After Run, Split However)

400m Run (Together) 

30 American Kettlebell Swings 

20 CTB Pull-ups 

L1: Black/Blue, CTB 

L2: Blue/Red, CTB

L3: Red/Orange, Kipping Pull-ups, 300m Run 

L4: Orange/Yellow, Ring Rows, 200m Run 

(Rest 5-mins) 

Against 12-mins… For Time! (Split However) 

30 Cal. Row

30 Cleans 

30 Cal. Row

30 Front Squats

30 Cal. Row

30 S2OH 

30 Cal. Row

L1: 135/95 

L2: 115/85 

L3: 95/65

L4: DBs 

15
Aug

Tip Toe

Friday August 16th: 

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Awesome work on a tough week! 

Tomorrow: Touch and Go Cleans. 

See you in the gym 

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Skill: Touch & Go Cleans 

Strength: Within (30)-mins: 10-mins for each Section 

Work up to a Heavy 5 TNG 

Work up to a Heavy 3 TNG

Work up to a Heavy Singles 

Metcon: Against 10-mins… 3 Rounds For Time! 

9/7 Cal. Bike 

200m Run 

8  Hang DB Snatches (Alt.) 

8 Hang DB Clean and Jerks (Alt.)

L1: 70/50 

L2: 50/35

L3: 35/20 

L4: 20/15

14
Aug

End of the Road

Thursday August 15th:

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Solid work with the Bench Press and Bar Muscle Up work today! 

Tomorrow: Lower Accessory Work 

See you in the gym

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Skill: Review the Stations 

Strength: Every (3)-mins.. For (3) Rounds 

15/10 Cal. Row/Ski 

8 Alt. Lunges 

10 RDLs 

Metcon: Within (12)-mins For Time… 4  Rounds For Time 

10 Deadlifts 

20 Wallballs 

L1: 275/185, 20/14

L2: 225/155, 20/14

L3: 155/105, 14/10

L4: DBL KB DL, 10/8

13
Aug

Fast Car

Wednesday August 14th: 

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Tomorrow… we Bench 🙂 

Hope everyone enjoyed the partner workout today. 

See you in the gym.

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Skill: Bar Muscle Ups  

Strength: Bench Press: 5-5-3-3-1-1

*Find your heavy for the day* 

Metcon: (2) 6-min AMRAPs

30 Double Unders 

6 D-Ball OTS 

3 BMU or 5 CTB Pull-ups 

Rest 2-mins… 

*Objective= Just try to match your score (2 scores)* 

L1: 150/100 DUs 

L2: 120/80, DUs

L3: 80/60, 1/2 Att. (+) 1/2 Singles 

L4: 45/30, Singles

12
Aug

Double Back

Tuesday August 13th: 

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Tough workout today-nice job! 

Tomorrow: Snatches then a partner workout. 

See you in the gym 

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Skill: Snatch Complex 

Strength: Snatch Complex: Every 90-seconds for 8 Rounds 

Complex: 0:02 Pause at the knee (+) Hang Power Snatch (+) Power Snatch 

Metcon: Within (18) mins… 6 Rounds Total (3/person) 

200/150m  Row 

10 Power Snatches

200/150m  Row 

10 Box Jumps 

*Trade Full Rounds* 

L1: 200/150m, 115/85, 24″/20″

L2: 200/150m, 95/65, 24″/20″ 

L3: 200/150m, 75/55, 20″/17″

L4: Plate to OH, 17″/15″