August 2017

Mi Amigos

Weightlifting Every 2 Minutes for 12 Minutes: Hang Clean (above knee) 3 Reps @ 70%+ Metcon…
the Camp

Feel free to make up any WODs that you missed during the week. Annie 50-40-30-20-10 Double-unders…
Safety First!

Weightlifting Back Squat (4-4-4-4) 4×4 @82.5% Metcon 3 Rounds: 21/14 Calories on Row 20 DB Snatch…
To WOD or to WEATHER?

Weightlifting Deadlift (2-2-2-2) AHAP Metcon 4 Rounds: 12 Deadlifts 185/135lbs 40 Air Squats 75 Double Unders
Blast from the past

Weightlifting Back Squat (5×5) @72.5% Fast on the way up. Metcon AMRAP 15 Minutes: Run 300m…
McGregor

Weightlifting Shoulder Press (2×10) then 1 Rep every :90 for 12:00: Shoulder Press AHAP Metcon For…
Harvey Prep

Weightlifting Pause Power Position Snatch Warm Up 4×3 @ 40-60% 1RM Drop and Reset Every 2…
OG South

Metcon 3 Rounds for Time: With a Partner: 20 Around the World Medicine Ball Passes (10…
Oh my Quads!

Weightlifting Back Squat (4-4-4-4) @80% Metcon 12 Rounds w/ a partner: 4 Front Squats 185/115lbs 8…
Bastion

Weightlifting Deadlift (3-3-3) Metcon AMRAP 10 Minutes: 9 Toes to Bar 6 DB Thrusters 50/35lbs 3…