AUGUST 14, 2018

WARM UP
1) Mobility
2) Barbell Warm up
3) Accessory: EMOMx5 – Snatch High -pull, 3-3-3-3-3

BARBELL
EMOM x 10 – 2 Snatch Balance @ 70% of 1 RM Squat Snatch

BODY-WEIGHT ONLY
4 RFT / 20 cap
Run 400m
50 Squats to Med Ball
Row 500m
50 Squats to Med Ball
Bike 30/21 cals
50 Squats to Med Ball
30 Burpees
50 Squats to Med Ball
*scale by reducing work by half or sharing the work w/ a partner

WOD / “Hope”
3 Rounds
AMRAP 1 minute of each:
Burpees
Power Snatch 75/55
Box Jump 24/20″
Thruster 75/55
C2B
-rest 1 min

KICKER
For Time:
Run 800m

AUGUST 13, 2018

WARM UP
1) Mobility
2) Barbell Warm up
3) Accessory:   5x5 Strict Pull-ups / any variation: banded, jumping, etc. (spend 5 minutes before moving onto bar work)

BARBELL
Overhead Squat, 5x5 @ 65%

BODY-WEIGHT ONLY & WOD
5 RFT / 18 cap
100 Single-unders | RX+ 66 Double-unders
Run 200m
10 Burpees

KICKER
Tabata Bike

AUGUST 11, 2018

Sooner Park Partner WOD & Hoover Ball
Partner / Both work
75 Synchronized Air Squats
Run the road around Sooner pool and back, 1 always running forward & 1 always running backward
75 Synchronized Air Squats

-then

Hoover Ball

AUGUST 10, 2018

WARM UP
1) Mobility
2) Barbell Warm up

BARBELL
EMOM x 10, 3 position Hang Squat Clean @ 65% of 1 RM Hang Squat Clean

BODY-WEIGHT ONLY
Partner / 30 minute clock:
50 Singles
12 Air Squats
Run 200m
9 Push-ups
5 Cals Bike

NUTRITION WOD:
For time / 21-15-9
Bear Hug, Med Ball Step Ups, 20/14/10, 24/20″
Burpees
Row for cals
*change the date to Aug 9th to enter your score

WOD
30 minute clock:
Run 3 miles
60 Burpees
AMRAP Clean & Jerks, 135/95 | 115/80
*scale as needed

AUGUST 9, 2018

WARM UP
1) Mobility
2) Barbell Warm up
3) Accessory:  EMOM x 5, Clean High-Pull 3-3-3-3-3

BARBELL
EMOM x 10, 2 Split Jerks @ 65% of 1 RM

BODY-WEIGHT ONLY / Nutrition WOD
For time / 21-15-9
Bear Hug, Med Ball Step Ups, 20/14/10#, 24/20″
Burpees
Row for cals

WOD
For time / 9 cap
21 Cals Bike
21 Thrusters 95/65 | 75/55
21 Bar Facing Burpees

KICKER
For Time:
Run 1600m

AUGUST 8, 2018

ACCESSORY
Handstand Work:  Kick ups, Holds, Toggles, Walking, Push-ups, Open space hold

BARBELL
Front Squat 5@55, 3@60, 1@65, 5@60, 3@65, 1@70, 5@65, 3@75, 1@70

BODY-WEIGHT ONLY
For time / 15 cap
500 Single-unders | RX+ Double-unders
30 Burpees
Row 50 cals

WOD
For Time / 18 cap
1 Round:
400m Run
80 Double Unders
21 Hang Power Cleans 115/80 | 95/65

2 Rounds:
300m Run
40 Double Unders
15 Hang Power Cleans 115/80 | 95/65

3 Rounds:
200m Run
20 Double Unders
9 Hang Power Cleans 115/80 | 95/65

KICKER
For Time:
50 WBS

AUGUST 7, 2018

WARM UP
1) Mobility
2) Barbell Warm-up
3) Accessory:  EMOM x 5, Snatch High-pull 3-3-3-3-3

BARBELL
Snatch Balance – EMOM x 10, 2@65% of 1 RM Squat Snatch

BODY-WEIGHT ONLY
RX / For time / 20 cap / Partner / “Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
——————-
RX+ / For time / 25 cap / Solo / “Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

WOD
5 RFT / 24 cap
Run 300m
100 ft. Sled Pull (D&B 2x), 3/2/1
20/15 Cals Bike

KICKER
For Time:
Accumulate 3 minutes of Overhead Hold, 135/95 | 115/80

AUGUST 6, 2018

WARM UP
1) Mobility
2) Barbell Warm up
3) Accessory:  5x5 Strict Pull-up

BARBELL
Overhead Squat, 5x5 @ 60%, 1 second pause

BODY-WEIGHT ONLY & WOD
4 RFT / 20 cap
40 Handstand Toggles
30 Double-unders
20/12 Push ups (strict)
10 Pull ups
————————
RX+ / 4 RFT / 20 cap
40′ Handstand Walk
30 UB Double-under
20/12 UB Push-ups
10 UB C2B Pull-ups

 

KICKER
For Time:
Row 500m / 1 Burpee for every second over 1:50 / 2:05
*Score = time for 500m row only
*Penalty = any additional burpees

AUGUST 4, 2018

WOD
Teams of 3-4 / AMRAP
WOD 1 / AMRAP 12 / 200 Push-ups, 100 Deadlifs 135/95, 1 always Planking, 1 Rests then AMRAP Cals Row (1 works 2 rest)
-rest 2
WOD 2 / AMRAP 12 / 300 Air Squats, 100 Hang Power Clean 115/80 , 1 always Hang Holds, 1 Rests then AMRAP Cals Bike (1 works 2 rest)
-rest 2
WOD 3 / AMRAP 12 / 100 Pull-ups, 100 S2O 95/65, 1 always Holds Plate OH 45/25/15, 1 Rests then AMRAP Burpees (1 works 2 rest)

AUGUST 3, 2018

WARM UP
1) Mobility
2) Barbell Warm-up
3) Accessory: spend 5 minutes on a weakness

BARBELL
3 Position Clean Squat Clean, EMOM x 10 @ 60% of 1 RM Squat Clean

BODY-WEIGHT ONLY
10 RFT / 30 cap
1 min Plank Hold
5 Burpees
50 Single-unders
5 Box Jumps, 20″

WOD
For time / 30 cap
20 Overhead Lunge, 95/65 | 75/55
Run 1600m or Row 2K
15 T2B
30 Front Rack Lunge, 115/80 | 95/65
Run 800m or Row 1K
30 GHDSU
40 Back Rack Lunge, 135/95 | 115/80
Run 400m or Row 500m
60 Sit Ups