August: 26th 2017

Wods

Rep Your Gym WODs

Rx WOD 1

Rx Workout 1
8 minute AMRAP:
12 Thrusters, 95/65
6 Burpee over Bar
*Partners must alternate rounds

Rx WOD 2

Rx Workout 2
10 minute AMRAP:
20 Toes to Bar
20 Power Cleans, 155/105
60 Double Unders
*Athletes break up reps as needed

Rx WOD 3

Rx Workout 3
12 minute AMRAP
50 Overhead Squats, 115/75
50 Chest to Bar Pullups
50 Shoulder to Overhead, 115/75
50 Box Jump Overs, 24/20
*Break up reps between partners as needed, one athlete working at a time

Masters WOD 1

Masters Workout 1
7 minute AMRAP, ascending ladder of:
(10/15/20/25/30/etc)
Pull ups
WallBalls, 20/14

*Break up reps between partners as needed, one athlete working at a time

Masters WOD 2

Masters Workout 2
9 minute AMRAP:
10 Power Cleans, 115/75
15 Push Jerks, 115/75
25 Double Unders OR 75 Singles

*Partners must alternate rounds
**Athletes must declare each round and stick with Doubles or Singles for all reps, no mixing between the two (may be different each round)

Masters WOD 3

Masters Workout 3
12 minute AMRAP
30 Power Snatch, 95/65
40 Toes to Bar
30 Front Squats, 95/65
40 Burpee Box Jumps, 20″
30 Thrusters, 95/65

*Break up reps between partners as needed, one athlete working at a time

Scaled WOD 1

Scaled Workout 1
7 minute AMRAP, ascending ladder of:
(10/15/20/25/30/etc)
Jumping Chest to Bar Pull ups
WallBalls, 14/10

*Break up reps between partners as needed, one athlete working at a time

Scaled WOD 2

Scaled Workout 2
9 minute AMRAP:
10 Power Cleans, 95/65
15 Push Jerks, 95/65
25 Double Unders OR 75 Singles

*Alternate rounds
**Athletes must declare each round and stick with Doubles or Singles for all reps, no mixing between the two (may be different each round)

Scaled WOD 3

Scaled Workout 3
12 minute AMRAP
30 Power Snatch, 75/55
40 Knee Raises
30 Front Squats, 75/55
40 Burpee Box Jumps, 20″
30 Thrusters, 75/55

*Break up reps between partners as needed, one athlete working at a time

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