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Monday 20AUG18

8/19/2018

S/T
A. Deadlifts-take 15 mins to work up to a heavy 2-rep

B. 3x4 (not TNG) @ 75-80% of above

WOD
for time:

.25mi treadmill run
30 pullups
30 OH BB reverse lunges (95/65) (sc: front-rack reverse lunges)
:25mi treadmill run
20 pullups
20 OH BB reverse lunges
.25mi treadmill run
10 pullups
10 OH BB reverse lunges

Saturday 18AUG18

8/17/2018

TEAM WOD
in teams of 4

waterfall style (i.e. everyone does all reps of each movement. Person 1 starts with AB/row while others rest, then Partner 1 goes on to KB swings while Person 2 starts AB/Row. Then Partner 1 goes to DUs, Partner 2 does KB swings, Partner 3 does AB/Row, etc. Partners cannot overlap movements (i.e. if you're ready to move on to the next movement, but the partner before you hasn't finished their movement, you need to rest...plan your order strategically!))

4 rounds for time
25 cal AB/30 cal row
30 USA KB swings (24/16)
75 DUs/150 SUs
15 DB thrusters (2x40, 2x25)

Friday 17AUG18

8/16/2018

S/T
A. Superset 4 rounds:
8-10 DB rear delt flyes
:60 rest
10 back extensions
:60 rest

WOD
"The Chief"

3 min AMRAP
3 power cleans (135/95)
6 pushups
9 air squats

*1 min rest*

Repeat 5 times

...
(Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed)

Thursday 16AUG18

8/15/2018

S/T
A. Work up to a heavy complex of:
1 snatch
1 hang snatch
1 OH squat

WOD
3 RFT

15 T2B
25 wall balls (20/14)
.2mi treadmill run

Wednesday 15AUG18

8/14/2018

S/T
Superset 5 rounds:
4-6 strict pullups*
:60 rest
10 BB good mornings (@ approx 20% of 1RM DL)
:60 rest

WOD
16 min EMOM

Min 1: 7 hang power cleans (135/95)
Min 2: 20 jumping lunges (sc: goblet reverse lunges)
Min 3: 16 deadlifts (135/95)
Min 4: 10 burpees OR 12 cal row

*add weight or scale with assistance as needed

Tuesday 14AUG18

8/13/2018

S/T
A. Back squats
5x6 @70%

WOD
"Annie Gone Bad"

50-40-30-20-10

DUs (Sc: 1/2 the DUS or 3x in SUs)
air squats
situps

Monday 13AUG18

8/12/2018

S/T
A. Strict press-15 mins to work up to 1RM

B. E2MOM for 10 min
1 power clean + 3 strict press @ approx 70% of above

WOD

5 min AMRAP
10 DB thrusters (2x40, 2x25)
8 burpees
6 v-ups

*2 min rest*

5 min AMRAP
10 DB push press (2x40, 2x25)
8 burpees
6 v-ups

Saturday 10AUG18

8/10/2018

HERO WOD
"Saman"
8RFT

13 deadlifts (185/125)
17 wall balls
400m run

(Can be done w/partner or solo. If performed with a partner, reps (except run) cannot be broken up mid-set. Partner A does all deadlifts, Partner B does all wall balls, then both partners run 200m each per round. Partners switch off doing DLs and WBs every round.)

The Saman Hero WOD will include running 3.2 kilometers- the distance the boys and their coaches were into the cave. Each round will include 13 deadlifts, representing the 13 people that Saman gave his life to rescue, and 17 wall ball repetitions, representing their 17 days underground. - Crossfit Chiang Mai

Friday 10AUG18

8/9/2018

S/T
A. KB snatch technique/practice
end with 2x10 per side @ heaviest weight

WOD
2 RFT- 25 min cap

50 goblet step-ups (24kg/16kg, 24/20")
40 pushups
30 T2B
20 burpees
10 KB snatch (24/16)

Thursday 09AUG18

8/8/2018

S/T
A. EMOM 12 minutes
Even min: 3-6 BTN push press @ up to 70% of 1RM snatch (from a rack or floor)
Odd min: 5-10 V-ups

B. 30 back extensions (can also be done as a cash-out)

WOD
"14.1"
10 min AMRAP

30 DUs (sc: 10 DUs or 1 min of attempts)
15 power snatches (75/55)

WE'RE SOCIAL:

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“Natural History of Norway”
(Copenhagen, 1752–3)
Erik Pontoppidan, bishop of Bergen

Ballard Neighborhood Seattle, WA 98107

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