FUNCTIONAL ATOMISM // 8|10|18

REMINDER!! TIMP4TIME TOMORROW!! NO SATURDAY CLASSES. #USEYOURFITNESS

strength | skill

warm up deadlift + find your max distance sandbag carry in front hug position #150 / #100

 

wod | FUNCTIONAL ATOMISM

6 rounds with 2 min rest between of:

4 front squats #155 / #110

6 burpees over barbell

8 deadlifts #155 / #110

*score is slowest round

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SEND SNACKS // 8|9|18

strength | skill

1a. back squat 4 x 5

1b. 30 sec chin over bar hold

 

wod | SEND SNACKS

for time:

row / airdyne 75 cals

50 CTB pullups

50 thrusters #95 / #65

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DICTATOR // 8|7|18

REMINDER!! TIMP4TIME SATURDAY – NO CLASSES.

strength | skill

Snatch complex. Complete 6 times going as heavy as possible.

1 power snatch + 2 OHS + 1 squat snatch

 

wod | DICTATOR

15 min AMRAP:

50 DU

20 alt DB snatch #50 / #35

200 m run

5 PWR snatch #135  / #95

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MINT SANDWICH // 8|6|18

 

Congrats to Matt Fraser & Tia Clair Toomey. 2018 Fittest on Earth.

If you didn’t watch this weekend, it’s worth your time to go back & rewatch!!

REMINDER!! Saturday is Timp4Time. You received an email last week with all the details. There will be NO CLASSES SATURDAY 8|11.

strength | skill

1. shoulder press 3×5

2. push press 3×4

 

wod | MINT SANDWICH

60 HSPU for time, every break complete 4 cleans #115 / #80

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SUREFIRE // 8|3|18

strength | skill

Every 2 min for 16 min (8 sets) complete:

2 clean and jerk plus 3 bar facing burpees.

Build as posible

 

wod | SUREFIRE

13 min amrap of:

400m run

30 deadlifts #185 / #135

50′ handstand walk

20 kbs 1.5/1.0

20 CTB pullups

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ANYWHO // 8|2|18

strength | skill

Complete the following 3 times:

30 sec L-sit Hold

8 alternating pistols

30 sec chin-over-bar hold

30 sec squat hold

2 wall walks

 

wod | ANYWHO

Complete as many rounds as possible in 7 minutes of:
20 cal row/airdyne
50 double-unders

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MIXED BAG // 7|31|18

LOOK FOR AN EMAIL WITH DETAILS!! THERE WILL BE NO CLASSES THAT DAY.

strength | skill

1a. 5 HSPU (make them as challenging as possible)

1b. 5 wtd chin ups

complete 3 rounds

 

wod | MIXED BAG

For reps:

5 min max cals row/airdyne

1 min plank hold off 20″ box

4 min max situps

1 min walking rest

3 min max DU’s

1 min plank hold off of 20″ box

2 min kb swing 1.5/1.0

1 min walking rest

1 min max burpees

*compare to June 2, 2014

Posted in WOD