A) PC x 1/PP x 1/PJ x 1/SJ x 1; rest 2mins x 6 build per set
B) Close grip bench press 3-4×3; rest 3mins
+
12mins 80-90% effort (constant movement):
– 4 TGUP 2/arm (heavy)
– 2 burpee MU/CTB pull-ups/regular pull-ups (or 2 burpees+4 banded pull-ups)
– 40 DU (100 singles)
A) Deadlift; 5, 5, 5, 5, 5; R3M
*build to a tough set of 5 by final set
+
800 m run @ 90%
R3M x 3 (compare to 8/5)
A) Strict press cluster 1.1.1 x4; R10S/3M
B) Weighted pull-ups 2,2,2,2; R2-3M
Scaled: 4 negative pull-ups (4 sec down)
+
10 no pushup burpee box jumps AFAP 16″ box
AD 20sec all out
rest 4-6mins x 3
2K row for time
+
200 m farmers carry (70/53/hand)
+
50 floor wipers (135/95)
12mins 85% aero
– 10 KBS (heavy)
– 10 goblet squats
– 10 box jump sd 24/20”
rest 5mins
12min 85% aero
– 10 walk lunges
– 10 wall balls 20# 10′ target
– Run 200m
rest 5mins
12mins 85% aero
– 6 T2B
– 30 DU
– 6 DB snatch (40-70/20-40)
– FLR on floor or rings 30 sec
A) Build to a tough Clean and Jerk in 10 min
B) Front rack BB box step ups (20/16) 6-9/leg; R1M btwn legs x3 (compare to 5/12)
C) EMOM x 12 min
Even: 5 TnG Power Clean 135/95, 115/75, 95/55
Odd: 8 burpees
10 mins 85% effort
– 2 wall walks
– 30 sec plank
– 200 m run
rest 5mins
8 mins 85% effort
– 6 alt. DB snatch tough
– 20 DU
– 10 walk lunges
rest 5mins
6 mins 85% effort
– Row 150m
– 10 HR pushups
– 10 supermans
rest 5mins
4 mins 85% effort
– 10 medball sit-ups
– 8 heavy KB swings
– 6 box jump sd 24″
Sunday, August 10: Pull-Ups
HOUR 1 (10-11): Aimed at those who use ring rows/jumping pull-ups consistently as a modification for their workouts. This hour will focus mainly on strength progressions to help athletes progress beyond the ring row/jumping pull-ups and towards the strict and kipping pull-up. We will be introducing new, more challenging modifications that can be utilized during the WODs. Participants will leave with a plan for additional strength work to be completed outside of WOD times in order to help them progress.
HOUR 2 (11-12): Aimed at those who have the strength to do a pull-up but who maybe need extra help at mastering kipping or stringing together multiple kipping pull-ups.
IMPORTANT: Participants should remember to bring tape or other hand protection for this class. Rips suck…protect yourself! 