08-12-19

Thrusters
8@45%
5@55/65/75/80/85%

Metcon – 16′ AMRAP
20 Wallballs  20/14
20 Abmat Situps
20 DU 
200m Run

08-09-19

Deadlifts
8@45%
5@55/65%
3@75/85%

WOD:  6 RNFT
6 CG Bench
10/7 Cal Assault Bike
10 Walking Lunges
200m Run

08-08-19

Core:
EMOM x 4
5 Hollow Rock, 5 Tuck Up, 5 V Up, 5 sec V Hold

Power Cleans
5@50/60/70%
3@75/80/85%

Metcon – 12′ AMRAP
10/8 Cal Row
16 DB Hang Clean n Jerk – Alt Every 4 – 50/30
32 DU / 75 Singles

08-07-19

Back Squats
8@45%
5@55/65/77/80/85%

Metcon – For Time w 12′ Cap
30-20-10
KB Swings American  70/53
Wallballs  30/20

08-06-19

Power Cleans
5@45/55%
4@65/75%
3@85%

Metcon:  135/85
30 Deadlifts
200m Run
30 Pullups
200m Run
30 Cleans
200m Run
30 Hang Cleans
200m Run
*1 Burpee Every Time you Break in the Movement

08-05-19

Thrusters
8@45/50%
6@55/60%
4@65/70%
2@75/80%

Metcon – 15′ AMRAP
1000m/800m Row Buy In
200m Run
8 Devils Press  30/20
6 Burpees Over DB

08-02-19

Warm Up WOD
1-2-3-4-5-6….Deadlifts  185/105
2-4-6-8-10-12…TTB
15 DU / 30 Singles

2019 Games Masters WOD Down & Back
800m Run
30 HSPU
30 DB Thrusters
30 Box Jump Overs
30 Power Cleans
30 Box Jump Overs
30 DB Thrusters
30 HSPU
800m Run

08-01-19: Happy Birthday, Ken!

Skill:
Farmer’s Carry Relay for Total Laps
7:00 AMRAP as Team of 2/3
70/53

Metcon:
20′ AMRAP
400m Run
30 Russian KB Swings  70/53
20 Goblet Squats

01-11-19: Squat Clean & Jerk

WOD 1.
Squat Clean & Jerk 
5@50%
4@60%
3@70$
2@80%

WOD 2.  Squat Clean & Jerk
1 @ 70% x 3 
1 @ 80% x 3
1 @ 90% x 3
*After EACH Lift:
5 HSPU
10 Flutterkicks 2 ct.

01-10-19: Bench Day!

WOD 1.  Backsquats
8@45%
5@55/65/75/85%

WOD 2.  6 RNFT
6 CG Bench (50-100% BW)
10 TTB
10 Box Jumps