Wednesday August 28

50 Wall Balls (20,14)

2rds

12 Deadlifts (185/115)

12 Barbell Facing Burpees

35 Wall Balls (20/14)

2rds

9 Deadlifts (225,155)

9 Barbell Facing Burpees

20 Wall Balls (20/14)

2rds

6 Deadlifts (275,185)

6 Barbell Facing Burpees

WODSJustin Servino
Tuesday August 27

Work up to a heavy push press

20 min. amrap

30 Kettlebell Swings (53,35)

30 Push Presses (95,65)

30 Calorie row

30 Toes to Bar

WODSJustin Servino
Monday August 26

Work up to a heavy complex of

1 power clean + 2 front squats

For time:

9-15-21

power cleans 135/95

Front squats 135/95

Cash out 3 sets of 1-5 strict pull-ups

WODSJustin Servino
Sunday August 25

quickly work up to a heavy power snatch

“Randy” + 1 mile run

For time:

75 power snatches 75/55

rest exactly 2 min. then run 1 mile. 

There should be 2 different scores

example 4:44, 7:53.  

WODSJustin Servino
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