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August 1st WOD


Skill: ABS FOR AUGUST!

Reverse Crunch x 100 reps. Place hands under butt. Bring knees and hips to chest then legs out straight. If bringing legs out straight is too difficult, keep knees bent and tap heels on ground.  

Conditioning: Total time 31min Partner WOD: Partners alternate rounds throughout Amraps 7-minute AMRAP: 3 pull ups 3 Push Press(95/65)  Rest 1 minute 7-minute AMRAP: 4 T2b 4 Push Press(95/65)  Rest 1 minute 7-minute AMRAP: 5 Push Ups 5 Push Press(95/65)  Rest 1 minute 7-minute AMRAP: 6 Slam Balls 6 Push Press(95/65) 


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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups