Saturday August 24

Nasty girl goes to the station

5rds for reps

1 min. air squats-worth 1 rep

1 min. hang cleans 135/95-worth 2 pts

1 min. muscle ups or pull-ups-Worth 3 pts

1 min. rest

WODSJustin Servino
Friday August 23

WORKOUT 19.4

For total time:

3 rounds of:
10 snatches 95/65
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

WODSJustin Servino
Tuesday August 20

Strict press

5-3-1-5-3-1

"Jack got strong and went for a run"

5rds for time

run 400

10 push press 155/105

10 k.b. swings 70/53

10 box jumps 24/20

WODSJustin Servino
Monday August 19

Work up to a heavy complex of: 1 power clean + hang squat clean + squat clean

AMRAP 15:

60 Double Unders

30 Calorie Row

5 Power Cleans #155/105

5 Hang Squat Clean #155/105

5 Squat Cleans #155/105

WODSJustin Servino
Sunday August 18

quickly work up to a heavy 1rm bench press

150 pushups for time
*every time you break 15 sit-ups compare to a couple months back

WODSJustin Servino
Saturday August 17

Reminder: Parking lot being repaved. Park in adjacent lot

Team “Helton” (work divide evenly):

3 Rounds:

Run 800 meters together
60 D.B. hang squat cleans 50/35
60 burpees

WODSJustin Servino
Friday August 16

Reminder: Parking lot being repaved. Park in adjacent lot

Open 18.1

20 min amrap:

8 toes-to-bars 10 dumbbell hang clean and jerks 50/35
14 / 12-cal. row

*db hang c&j done 5/arm

WODSJustin Servino
Thursday August 15

in teams of two:
21-15-9
Calories on rower
Calories on Bike

*each partner completes twice. one partner completes whole workout then next partner. repeat

WODSJustin Servino
Wednesday August 14

20 rds of chief (weight moves up after every 5rds

rds 1-5
3 cleans 135/95
6 push-ups
9 air squats


5-10
3 cleans 155/105
6 push-ups
9 air squats

10-15
3 cleans 175/115
6 push-ups
9 air squats


15-20
3 cleans 195/125
6 push-ups
9 air squat

WODSJustin Servino
Tuesday August 13

Work on one power snatch + 1 squat snatch

For Time:
21 Bar-Facing Burpees
21 Power Snatches (115/75)
15 Bar-Facing Burpees
15 Overhead Squat (115/75)
9 Bar-Facing Burpees
9 Squat Snatches (115/75)

Justin Servino
Sunday August 11

Work up on d.b. push press

10 min amrap

20 d.b push press 35/20

down & back bear crawl (advanced class can handstand walk)


WODSJustin Servino