Monday 8.14.17 WOD

Join us this weekend to celebrate with a WOD & Mr Softee!
Saturday Ardmore – 5th year anniversary
Sunday Wayne – 4th year anniversary


Total time: 5min
10 passes on each LAT, slow and deliberate


Total time: 15min:
• 7:00 Dynamic Line Warm Up
• PVC Pass Throughs and Around the Worlds
• Burgerner Warm up, 5 reps at each movement explaining the significance


15min: Power Snatch (8×1 build to heavy single, every 90sec)
Training Intent
Power Snatch can be up to a heavy set for experienced athletes. Make sure each athlete gets 1 individual que. Technique takes precendence here.


4 Rounds: (15 Min Cap)
15 KBS (70, 55)
30 Double Unders
15 Goblet Squats (70, 53)
30 Double Unders
RX: (55, 35)
L2: (45, 25) (30s of Double Under Attempts)
L1: (35, 25 Russian Swings) (50 Singles each set)
Training Intent
KB should be heavier today, but sets should be able to be completed in 3 sets or less. Athletes pace should be around 75% effort.

$ Out

Total Time 7min:
– Single Leg KB RDLs: 3 x 10 ea. Rest 60s.
– Weighted Sit-ups: 3 x 15-20. Rest 60s.