Training August 20th – 26th


Sunday Fun Day!

3 pm Coach’s Choice WOD


Deadlift Week 3

Work Sets:

1 set x 2 reps @ 90%

Speed Sets:

E2MOM for 3 Rounds

3 reps @ 75%

Assistance Work:


Odd: 8 Stiff-leg Deadlifts

Even: 8 Bent-over Rows


Skill Work on Handstand Pushups


4 Rounds for Time:

400m Run

20 Handstand Pushups

Cutoff: 25 min



1st Min:4 Pistols + 12 DUs

2nd Min: 6 CTB Pullups + 8 Wall Ball Shots

3rd Min: 12 GHD Situps



21 Turkish Getups, Right

50 Swings

21 Overhead Squats, Left

50 Swings

21 Overhead Squats, Right

50 Swings

21 Turkish Getups, Left

Men: 65-75# Kettlebell or Dumbbell

Women: 50-55# Kettlebell or Dumbbell

Cutoff: 40 min


Snatch Party 4.0

EMOM Until Failure

1 Snatch

*Start at 100# less than your 1RM snatch, or the empty bar, whichever is greater. Add 5# every minute. If you miss a load, then you must reset by exactly 20# and continue working up again. You will reset 3 times during the workout. The next time you miss after your 3rd and final reset, you are done. Scored by heaviest load achieved.

*Compare to May 4th 2017


Indian Creek Greenway Fun Run

Distances from 2k-10k available.

*Coach will leave the gym at 9:00 am and drive to Indian Creek Greenway (Creekwood Park Entrance). You may meet at the gym before 9:00 am and follow the coach, or you may meet at the greenway at 9:10 am.

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