August 13 – 19, 2018

Monday August 13, 2018

Snatch Balance + OHS

3 @ 9

3 @ 9 (load drop)

3 @ 9 (load drop)

3 @ 9 (load drop)

then,

Clean

3 @ 9

3 @ 9 (load drop)

3 @ 9 (load drop)

then,

“Bicouplet 2”

12-9-6

Snatches 135/85lbs

Bar MUs

12min Time Cap

Tuesday

2ct Pause Back Squat

5 @ 9

5 @ 9 (load drop)

5 @ 9 (load drop)

Superset w/4 – 5 sets of Russian Twists, 20 reps w/med ball

then,

“12.1”

7min AMRAP of Burpees

*Athletes must touch a target that is at least 6 inches above their max reach.

Wednesday

Shoulder Press

5 @ 9

AMRAP @ same weight

AMRAP @ same weight

Superset with:

Weighted Chin Up

3 @ 9

3 @ 9

3 @ 9

then,

“Fibonacci” (modified)

5-8-13

Deficit HSPU 8/4″ (use 45lb plates)

Dead lift 315/205lbs

then,

40 Front Rack lunges 135/95lbs

Time Cap: 12 minutes

Thursday

2 Rounds of:

200m Run + 200m Jog

200m Run + 400m Jog

400m Run + 200m Jog

*Please refer to the sheets for your split times.

Friday

Build to a MAX set of 5 Jerk Dips

*You should be at a “10” on the RPE scale!

then,

Push Jerk

1 @ 9

1 @ 9 (load drop)

1 @ 9 (load drop)

then,

Teams of 3 For time:

100 DB Snatches 50/35lbs

1k Row (no more than 10 pulls per person)

100 Burpee box jump overs

1k Row (no more than 10 pulls per person)

100 DB Snatches

*Teams may divide the work however they like, but only 1 person may work at a time.

Saturday

“LJ”

6 RFT

25ft HS Walk

50 DUs

15 TTB

*This wod celebrates the hard work of one of our very own; Luc Joseph. When Luc arrived at SRCF he was very strong, but immediately recognized that in order to be a more balanced athlete he’d have to work on other areas of his fitness. Here are 3 movements that he absolutely could not do when he joined yet he performed this wod just a couple weeks ago. Here’s to you Luc! Keep up the hard work!

If you’d like to submit a wod for consideration, please email [email protected] 

Sunday

Partner WOD For time:

40 Pull ups

60 WBs

80 Ab mat sit ups

100 Russian KBS 70/53lbs

80 Ab mat sit ups

60 WBs

40 Pull ups

*Partner may divide the work however they like, but only one may work at a time; the other must be holding a plank in order for work to be done.