WOD – Sat, Aug 9
Intent
Warm Up (Checkmark)
General (0:00–8:00):
200m group run
Then:
2 Rounds:
- 10 Step back lunges + overhead reach
- 10 Ring Rows
- 10 Push Press light DB push press
- 10 Box step up/ 10 box jump + step down
Specific (8:00–22:00):
Barbell Primer x5: (Experienced athletes can treat this as a chance to build past the loading for today’s weight, while new members/ visitors should use these sets as a means to practice cycling loads and finding appropriate loading for the workout based on descriptions.)
- 5 Deadlifts
- 5 Hang Power Cleans
- 5 Push Press
Conditioning (AMRAP – Rounds and Reps)
RXConditioning (25:00–55:00):
AMRAP 30 (Teams of 2, Alternating Full Rounds):
8 Hang Power Cleans (115/75)
10 Box Jumps (24/20)
12 Push Press (115/75)
200m Run
Goal: 6+ rounds per person
Intermediate: 95/65
Baseline: 65/45, step-ups, DB Push Press
Cool Down (Checkmark)
(55:00–60:00):
- 10 Foam Roll Passes on Quads
- :30 Thread-the-Needle Stretch
- :30 Forward Fold
It’s YOU + ME vs. the Clock. This alternating structure keeps intensity high and energy fun.