Community. Coaching. Caring.
Shoulder Press 5-5-5Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 18 mins, alternating between:
Run 100m
8 Dumbbell Push Press, pick load
Row 150m/125m for M/F
* Alternate movements each minute.
Photo by @robcwilson
Congrats to Brandon for his 250th WOD and Kaylee for her 500th WOD!
Results
Results cont
Hang Squat Snatch + Snatch Balance 1-1-1-1-1Hang Squat Snatch + Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
25 Power Snatches (75#/55#)
10 Toes-to-bars
20 Power Snatches
10 Toes-to-bars
15 Power Snatches
10 Toes-to-bars
10 Power Snatches
10 Toes-to-bars
5 Power Snatches
10 Toes-to-bars
Photo by @robcwilson
Events:
Sam’s annual Memorial WOD will be this Saturday (8/26). NO TEAM WOD or Advanced RX class!
Please sign up for your start time in the gym. Wear Sam’s Memorial T-shirt from lat year OR wear Royal Blue if you have it! The new shirt will be going in this week and we will distribute them as soon as we get them and collect payment for the fundraiser.
Please try to sign up, if you can’t then show up and we will fit you in as there are openings. If you are planning to rope climb you MUST protect and cover your anchor leg shin. No bare skin.
Class times for “Saimo” on 8/26 Saturday:
If you haven’t signed up but want to do this WOD, there are a couple spots at 0830 or please show up at the 1130 and get warmed up and we will roll you in!
Inside the Leaderboard: Margins of Victory
Results
Results cont
Bench Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
2 rounds for time of:
400m Run
40 Air Squats
30 ABMAT Sit-ups
20 Push-ups
10 Pull-ups
Post total time.
Photo by @robcwilson
Happy 500th WOD Saer! You started with Baseline and got to celebrate with a PR last night with Baseline!
Results
Results cont
Record your best Back Squat 20 Rep Max lift.
Notes: This should be a maximal UNBROKEN set.
Record your best Back Squat 20RM lift
* This should be a maximal unbroken set.
AMReps 5 mins: BurpeesAs many reps as possible in 5 mins of:
Burpee
* All the way down, all the way up. Clap OVER head. Not BEHIND your head.
Record your best Squat Clean + Thruster 1 rep max lift.
4x AMRAP 2 mins: Ring Handstand Push Ups, Row (Cal) and Max Reps ThrustersFor 4 cycles:
AMRAP in 2 mins of:
4 Ring Handstand Push Ups
8 Row (Cal)
Max Reps Thruster (115#/75#)
Rest 1 min between each cycle.
For each cycle continue the AMRAP.
* Score max reps thrusters for all 4 rds. Row 8/6 cal for M/F.
**Start over each AMRAP with HSPU, Row.
Photo by @robcwilson
2 Deadlifts, pick load
Every 1 min for 6 mins.
* Touch and go, no drops.
For time:
30 Double Unders
30 Deadlifts (225#/155#)
30 Double Unders
30 Knees To Elbows
30 Double Unders
30 Pull-ups
30 Double Unders
30 Ball Slams (40#/30#)
30 Double Unders
Hang Squat Clean 3-3-3, using heaviest weight per set
Muscle-up 2-2-2, using heaviest weight per set
* Alternate movements. Choose Ring or Bar.
Choose:For time:
50 Air Squats
10 Muscle-ups
40 Air Squats
8 Muscle-ups
30 Air Squats
6 Muscle-ups
20 Air Squats
4 Muscle-ups
10 Air Squats
2 Muscle-ups
* Choose Bar MU or Ring MU version. Scale MU to Strict Pull-ups.
For time:
50 Air Squats
12 Bar Muscle-ups
40 Air Squats
10 Bar Muscle-ups
30 Air Squats
8 Bar Muscle-ups
20 Air Squats
6 Bar Muscle-ups
10 Air Squats
4 Bar Muscle-ups
* Choose Ring or Bar MU version. Scale MU to strict pull-ups (10-8-6-4-2)
Photo of Sean’s 1st Muscle-up by @robcwilson
Events:
Sam’s annual Memorial WOD will be on Saturday 8/26. Mark your calendars. Please sign up for your start time IN THE GYM (we will post sign ups this week).
Class times for “Saimo” on 8/26 Saturday:
0830, 0930, 1030, 1130
Inside the Leaderboard: Margins of Victory
Results
Results cont
