Thursday, August 3 WOD

Room 1
Warmup: 2 Rounds:
5 Inchworms with push-up
5 Groiners
10 Scorpions
5 Squat with T-Spine Stretch/ each
Then with an empty Barbell,
5 Tall Jerks (work on pulling under the Bar)
5 Jerk Balance (work on moving the front foot
Buy-In: Split Jerk
Set 1: 50%x2
Set 2: 60×2
Set 3: 70×2
Set 4/5/6: 80×2
WOD: For Time:
60 Calorie Row
50 Walking Lunge Steps
40 Box Jumps (24/20″)
30 Push ups
20 Push Press (C: 115/85, P: 95/65, F: 75/45)
10 HSPU
100 Double Unders/ 200 Singles

Teens and Tweens
Room 2
Warmup: 2 rounds
200m run
10 Overhead squats
10 PVC pass thrus
10 squat jumps
Skill Review: Power clean and front squat
BUY-IN: 3 sets after warming up to 75%
Power clean x 3 reps + 3 front squats using 75% 1RM power clean
Strict pull-ups x 5. Add weight if possible. Scale to jumping pull-up with slow descent or chin over bar hold.
V-ups x 15
WOD: 15:00 AMRAP
10 hand release pushups
15 wallballs
200m run

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!