WOD - Class Programming
Thursday, Aug 24
“Positive thinking will let you do everything better than negative thinking will.” - Zig Ziglar
Rebuild
3 sets of 6-8 reps each TEMPO 31x1
Gorilla row
Rotational press
KB windmill (bottom hand)
Metcon
5 rounds
1:00 each
Box Jumps 24/30
Plate ground to overhead 25/45
Bike
Rest
Rebuild
4 rounds
5 high box jumps
High band chop 10-15
Landmine rotational DL 6/6
Wednesday, Aug 23
“Knowledge comes, but wisdom lingers.” - Alfred Lord Tennyson
Strength
Bench
65% / 3
75% / 3
85% 5 x 3
Metcon
21-15-9
Bar facing Burpees
Front squats 95/135
XT
Clean
55% / 3
65% / 3
75% / 6 x 3
30 Dips
Tuesday, Aug 22
“I divide all readers into two classes: those who read to remember and those who read to forget.”
- William Lyon Phelps
Rebuild
3-4 sets Tempo 31x1
Rotational DL 6/6
Yates row 8
¼ KB Get-up 4/4
Metcon
AMRAP 15
12/15 cal bike
50’ left arm farmer carry
50’ right arm farmer carry
50’ goblet carry
50’ bear crawl
53/70lb
Rebuild
AMFRAP 15 (As Many Fresh Reps As Possible)
50’ left arm farmer carry
50’ right arm farmer carry
50’ goblet carry
50’ bear crawl
Monday, Aug 21
“Nobody ever drowned in his own sweat.” - Ann Landers
Strength
Back Squat
65% / 3
75% / 3
85% 5 x 3
Metcon
4 rounds for time
10 Overhead Squats 75/115
Run 400m
XT
Snatch
55% / 3
65% / 3
75% / 6 x 3
30 Pull-ups
Saturday, Aug 19
“Nature is indifferent to the survival of the human species, including Americans.”
- Adlai Stevenson l
Strong Saturday
Lots of carry variations and Heavy Dball loading!
Community WOD
“Buddy, Bert”
For time:
50 burpees
400m run
100 push-ups
400m run
150 walking lunges
400m run
200 air squats
400m run
150 walking lunges
400m run
100 push-ups
400m run
*40 minute time cap.
*with a buddy, split everything, or fly solo for a challenge!
Friday, Aug 18
“Art is man's expression of his joy in labor.” - Henry Kissinger
Strength
Bench
60% / 4
70% / 4
80% / 5 x 4
Metcon
3 rounds for time:
400m run
8 Cleans 75/115
8 Thrusters 75/115
XT
Clean
55% / 3
65% / 3
75% / 4 x 3
30 Dips
Thursday, Aug 17
“We may give without loving, but we cannot love without giving.” - Bernard Meltzer
Rebuild
3 sets of 8-10 reps TEMPO 31x1
Rower pike-up
Spanish squats
Kneeling DB press
Metcon
Amrap 8 (with a buddy)
Row for calories
Dball hold
*buddy must be holding a Dball while calories are being accumulated.
Rest 2:00
Amrap 8:00
Bike max cal
*buddy must be in Plank hold while calories are being accumulated
Rebuild
3 sets
Goblet carry 100’
Plank pull through 8/8
Sled push 100’
Wednesday, Aug 16
“The greatest remedy for anger is delay.” - Lucius Annaeus Seneca
Strength
Back Squat
60% / 4
70% / 4
80% / 5 x 4
Metcon
Amrap 15
10 DB box step overs 35/50
10 Pull-ups
20 SA DB C&J* 35/50
*change hands every 5 reps
XT
Jerk
55% / 3
65% / 3
75% / 4 x 3
30 Leg Raises
Tuesday, Aug 15
“Happiness is a direction, not a place.” - Sydney J. Harris
Rebuild
3 sets of 6-8 reps each TEMPO 31x1
Gorilla row
Rotational press
Rotational split squat
Metcon
For time:
50 wall balls 14/20
1000m row
Rebuild
3 sets
Cyclist squats 8 reps
Reverse sled with handles in hands 100’
½ kneeling KB chop 8/8
Monday, Aug 14
“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” - Dalai Lama
Strength
Bench
60% / 4
70% / 4
80% / 5 x 4
Metcon
Amrap 12
10 Toes to bar
8 Snatches 75/115
XT
Snatch
55% / 3
65% / 3
75% / 4 x 3
30 Pull-ups
Saturday, Aug 12
“A finished person is a boring person.” - Anna Quindlen
Rebuild
3-4 sets
Landmine rotational DL 6/6
Cyclist squat 12
3-4 sets
Landmine clean press 6/6
Goblet carry 100’
3-4 sets
Lat pull down 12
Slant board SL calf raise 12
Community WOD
2 rounds
AMRAP 4 each
Bike 9/12 cal
25’ goblet Lunges
Run 200m
25’ SA DB crawl
Rest 1:00
1 person working, 1 person resting
Friday, Aug 11
“You can only be young once. But you can always be immature.” - Dave Barry
Strength
Back Squat
50% / 5
60% / 5
65% / 3 x 5
Metcon
AMRAP 16
30 Sit-ups
15 jerks 65/95
60 Double unders
XT
Jerk
55% / 10 x 3
30 Leg Raises
Thursday, Aug 10
“Never go to a doctor whose office plants have died.” - Erma Bombeck
Rebuild
3-4 x 6-8
TEMPO 31x1
KB windmill
KB Gorilla row
KB Rotational split squat
Metcon
4 rounds for time:
400m run
500m row
Rebuild
3-4 rounds
Sled drag 100’
Farmer carry 100’
Low cable chop 15/15
Wednesday, Aug 9
“Freedom is something that dies unless it's used.” - Hunter S. Thompson
Strength
Bench
50% / 5
60% / 5
65% / 3 x 5
Metcon
“The Chief”
5 rounds
AMRAP 3:00
3 cleans 95/135
6 Push-ups
9 Air squats
Rest 1:00
XT
Clean
55% / 10 x 3
30 Dips
Tuesday, Aug 8
“Form follows function.” - Louis Sullivan
Rebuild
3-4 x 8-10
TEMPO 31x1
Spanish Squats
Yates row
Kneeling DB press
Metcon
AMRAP 20:
10 box jumps 20/14
12/15 cal bike
15/20 cal row
Rebuild
3-4 rounds
Reverse sled 100’
Skater jumps 10/10
High cable chop 15/15
Monday, Aug 7
“I have no methods; all I do is accept people as they are.” - Joan Rivers
Strength
Back Squat
50% / 5
60% / 5
65% / 3 x 5
Metcon
5-4-3-2-1
Rope climbs
20-16-12-8-4
SA Alternating Devil Press
XT
Snatch
55% / 10 x 3
30 Pull-ups
Saturday, Aug 5
“The profound self is a universal self.” - Rene Girard
Rebuild
3-4 rounds
Landmine clean press 8
Cyclist squat 12
3-4 rounds
Gorilla row 8
SL DL 8
3-4 rounds
½ kneeling KB chop 8
Rower Pike 8
Community WOD
AMRAP 30
30 Burpees
30 Cal Row
30 Wall balls
30 pull-ups
*split with a buddy.
Friday, Aug 4
“Those that despise people will never get the best out of others and themselves.”
- Alexis de Tocqueville
Strength
Bench
60% / 3
70% / 3
80% / 6 x 3
Metcon
3-6-9-12-15
Ring dips
Cleans 95/135
XT
Clean
50% / 3
60% / 3
70% / 8 x 3
30 Dips
Thursday, Aug 3
“Of all possessions a friend is the most precious.” - Herodotus
Rebuild
3-4 rounds
Landmine rotational DL 6-10
Low Hand KB windmill 5-8
High band chop 10-15
Metcon
5 rounds
AMRAP 2:00
Burpee Box jumps 20/24
Rest 1:00
Rebuild
3-4 rounds
Sled push 100’
Single leg Box jumps 3-6
DB Crawl 50’
Wednesday, Aug 2
“I feel that there is nothing more truly artistic than to love people.” - Vincent Van Gogh
Strength
Back Squat
60% / 3
70% / 3
80% / 6 x 3
Metcon
6 rounds
8 Toes to bar
12 SA DB Jerks 35/50
10/14 cal row
XT
Jerk
50% / 3
60% / 3
70% / 8 x 3
30 Hanging Leg Raises