Wods 7/29/19-8/2/19

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Saturday August 24 will be our 1st Battle by the bay.  Large teams will be formed to ensure maximum participation and an even playing field.  There will be 3 teams, each captained by a coach.  If you want to sign up, simply put your name on the list.  Its free!  One of the events will be a clean ladder.  As such, we are going to focus on cleans for the next few weeks.


Back squat 10-8-6-4-2 70-75-80-85-90
“”Bombs Away””
10 min AMRAP
100m run
10 Wallballs 20/14
10 Pushups
We’re getting heavy today!  Don’t compromise form for weight.  The % are a guideline.  Consistent on the run and unbroken on the wallballs.  Scale so you can keep moving for 10 min.


“TTB skills
2 Power cleans +1 squat clean EMOTMx8 min warmup
1k Row
12 Power cleans 155/105
12 Toes to bar
This is the 2nd week of this emotm.  It is hopefully alittle easier.  If so, get a little heavier than last week.  On the wod, row at 85%, then attack the power cleans.  If grip is an issue, break into 2 sets from the beginning.


Thrusters 2 EMOTMx8 floor
15 Thrusters
30 Double-Unders
15 CTB Pull-Ups
30 Double-Unders

This is another chance to work on transitions.  A lot of time can be made up here.  Suggest breaking the C2B up in 2-3 short sets right off the bat.  Consistency will beat dying out.


“”Nate on Roids””
10 min AMRAP rest 5 minx2
1 Deadlift 335/225
2 Muscle ups
8 KBS 70/53
We want that deadlift to be on the heavy, but not maximal side.  It is there to slow you down.  You should focus on being consistent today, not going fast.


“snatch/Rope climb skills
400m run
10 OHS 115/75, 135/95, 155/105
2 Rope climbs
A lot of people will be limited by their snatch.  We will work on transitioning from the floor to the ohs as well as on rope climbs.  I want you to scale this so you can run hard!