ANNOUNCEMENT: THIS SATURDAY WILL BE A TRACK WOD! MEET AT LINUS PAULING MIDDLE SCHOOL TRACK AT 9AM. THERE WILL BE NO OPEN GYM AND NO MOBILITY CLASS.

8/11/21

WOD

For Time:
27-21-15-9
Chest-to-Bar Pull-ups

*Complete 25-ft. handstand walk after each set of pull-ups

Scaling Option

For Time:
21-15-9-6
Pull-ups

*Complete 3 wall walks after each set of pull-ups

Announcement: This Saturday will be a Track WOD! Meet at Linus Pauling Middle School track at 9AM. There will be no Open Gym and no Mobility Class.

8/10/21

WOD

5 Sets For Load:
10 Front Squats

Accessory:
5 Sets For Distance:
10 Pulls on Rower
- Rest :30

8/9/21

WOD

5 Rounds For Time:
10 Box Jumps (24/20")
15 Sumo Deadlift High Pulls (115/75#)
20/15 Calorie Bike or 2 Point Run

8/8/21

WOD

Rest Day

8/7/21

WOD

“Barraza”
Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275/185 pound Deadlift, 9 reps
6 Burpee bar muscle-ups

8/6/21

WOD

For Load:
Push Jerk 5-5-5-3-3-3-2-2

*Perform 50 double unders and 10 box step-ups (24/20") after each set of push jerks. Rest as needed between sets.

8/5/21

WOD

”Olive”
For Time:
400m Run
50 Russian KB Swings (53/35#)
400m Run
50 Sit-ups
400m Run
50 Sit-ups
400m Run
50 Russian KB Swings

8/4/21

WOD

“Purple”
5 Rounds For Calories:
AMRAP 2:30
3 Rope Climbs
Max Calorie Row

- Rest 2:30 between rounds

8/3/21

WOD

12 Sets For Load:
3 Deadlifts

“Teal”
AMRAP 15:
30-ft. Burpee Broad Jumps
20 DB Front Rack Lunges (35/25#)
10 Toes-to-Bar

8/2/21

WOD

10 minutes to build to a heavy:
Hang power snatch + power snatch

“Randy”
For Time:
75 Power Snatches (75/55#)