WODs for Aug 7th-12th 2017

The fittest man and woman in the world have recently been crowned following 4. days of grueling tests of strength, endurance, power, mental toughness and resiliency. Check crossfit.com for ALL the details!

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
CrossFit Malibu Quadrathlon
Complete for time, in any order:
1 mile run
2000m row
50 burpees
50 thrusters (20/15kg, empty barbell)
*must complete all of one movements before moving on to the rest.
Mandatory 30 minute cut-off: so scaling movements accordingly if necessary.
Post time and scaling to journals/chalkboard.
Compare to Sept 12 2016, April 10 2014

Monday 5PM STRONG Session
Squat clean thrusters for max loads, low repetitions and then some sandbag work

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
10 rounds for time of
130/95kg deadlift, 3 reps
6 candlesticks roll (to pistol for more advanced)
Post load, scaling, and time to chalkboard/journals

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
5 total rounds NOT for time
Bulgarian split squat, 8 reps one leg (DB goblet, AHAP)
8 weighted pull-ups unbroken (AHAP)
Bulgarian split squat, 8 reps other leg
16 weighted GHD sit-ups
Max duration handstand hold, against wall practicing balance by gently pushing away from wall to force adjustments.
Post loads to chalkboard/journals

Wednesday 5pm Regionals WOD Specialty Class- to be announced

Thursday’s WOD at 6, 7, 9am and again at 4 and 5pm
For time
24/20” box jumps, 50 reps
60/45kg push press, 10 reps
Continue with 40, 30, 20, 10 box jumps and 10 push presses for each of the remaining 4 rounds.
Post load, time, and scaling to chalkboards.

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
Run 400m with med ball and kettlebell
50 wall ball shots (20/14”)
50 KB swings (24/18kg USA)
Run 400m with med ball
50 KB swings
50 wall ball shots
Run 400m (now get moving before we make you run it with a KB!)

Post loads and time to chalkboard/journals

Saturday- 9:30am,
Will post some specific hints during the coming week.

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