WOD 03.08.18
EOMOM for 12 Minutes
Full Snatch + 2 Hang Snatch + OHS
As Heavy As Possible
Weight can move up and down across seven sets.
5 Rounds:
5 Power Cleans 80/55
5 Bar Facing Burpees
4 Power Cleans
4 Bar Facing Burpees
3 Power Cleans
3 Bar Facing Burpees
2 Power Cleans
2 Bar Facing Burpees
1 Power Clean
1 Bar Facing Burpee
Rest 2:00
WOD 02.08.17
Sumo Deadlift
10×3 @ 70% of 3RM
Eva”
5 Rounds:
Run 800m
30 KB Swings 70/53lbs
30 Pull Ups
SCALES FOR THE EVA WOD
MOVEMENT SCALING
Run
Reduce distance to 400 meters
Reduce distance to 200 meters
Row 500 or 250 meters
Kettleswing
Reduce weight to something you can efficiently swing 15 reps unbroken.
Pull-up
Banded Pull-Ups
Jumping Pull-Ups
Ring Row
WORKOUT SCALING
Reduce rounds to 3
WOD 01.08.17
Power Clean and Push Jerk
5×5 @ 75%
7 Rounds:
5 Bar Muscle Ups
20 Wallballs
WOD 29.07.17
Tabata Sit Ups
Rest 3′
Tabata T2B
5 Rounds For Time
10 kb F Rack step ups 24/16
15 kb Swings 24/16
20 DU
WOD 28.07.17
Bench Press
5×3@90%2RM
3 Rounds:
AMRAP 3 Minutes
Climb the Ladder
3 Dumbbell Snatch
6 Handstand Push-Ups
6 Dumbbell Snatch
6 Handstand Push-Ups
9 Dumbbell Snatch
6 Handstand Push-Ups
12 Dumbbell Snatch
Etc.
Rest 2:00
Start over each AMRAP
WOD 27.07.17
Power snatch
7×1 @ 90%
Scotty
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar