Tuesday August 14th, 2018
Strength A1. 5 x 3 Push Press Rest :30 A2. 5 x 15-20 V-ups Rest :60 Conditioning 3 rounds – Each for time: 25/20 Calorie Row 20 Alternating DB Snatches (50#/35#) 15 Chest-2-Bar-Pull-ups Rest 2:00 after each round
WOD
Monday August 13th, 2018
Strength Back Squat – 15:00 to build to today’s 1RM Conditioning 3 rounds for time: 400m Run 24 Alternating Front Rack Lunges (95#/63#) 12 Bar Facing Burpees
Saturday August 11th, 2018
Team WOD “Sasquatch” from CompTrain In a team of three complete the following for time (30:00 Time Cap): 250 Clean and Jerks At the 0:00-5:00-10:00-15:00-20:00 complete the following: 45/30 Calorie Row 30 Toes-2-Bar The weight of the 250 Clean and Jerks will increase Every 50 Reps.. 95#/63# 115#/83# 135#/93# 155#/103# 185#/123# Scaling: Adjust the starting …
Friday August 10th, 2018
Olympic 8 x 2 Power Snatch – Every :90 Build to a heavy double or keep the weight moderate for all eight sets. Conditioning Complete 3 rounds for time: 15 DB Push Press – Right Arm (50#/35#) 10 Box Jumps Overs (24″/20″) 15 DB Push Press – Left Arm (50#/35#) 10 Box Jumps Overs
August 2018 Athlete of the Month – Jenna Pelc
Congratulations to Jenna Pelc, our August 2018 Athlete of the Month! Jenna has been at C3 since January of ’17. In that time, she has been a motived athlete and an exemplary member of the C3 Community. Despite experiencing a wrist injury, Jenna never wavered in her consistency, not even during her pregnancy. Day in …
Wednesday August 8th, 2018
Conditioning “Balls to the Wall” A. 8:00 AMRAP: 800m Run 100 Double Unders Max Reps Wall Balls (30#/20#) w/ Remaining time Rest 4:00 B. 6:00 AMRAP: 600m Run 75 Double Unders Max Rep Wall Balls w/ Remaining time Rest 3:00 C. 4:00 AMRAP: 400m Run 50 Double Unders Max Rep Wall Balls w/ Remaining time …
Tuesday August 7th, 2018
Strength Deadlift x 5-5-5-5-5 (building to 9 RPE) 5-10 Strict HSPUs or 8-10 Db Z Presses after each set of Deadlifts Conditioning For time: 50/40 Calorie Row 40 Bar Hopping Burpees 30 C2B Pull-ups 20 Power Cleans (155#/103#) 10 Shoulder-2-Overhead (155#/103#)
Monday August 6th, 2018
Strength Back Squat – Every 2:00 for 18:00 6-6-6-4-4-4-2-2-2 Building each set to a heavy set of two. Conditioning 4 Rounds for time: 15 Toes-2-Bar 15 Dumbbell Thrusters 60yd Shuttle Sprint (6 x 10yds)
Saturday August 4th, 2018
Partner WOD With a partner, complete for time: 500m Row 60 Pull-ups 500m Row 90 Push-ups 500m Row 120 Abmat Sit-ups 500m Row 150 Air Squats Partners must alternate 500m Rows (2 each). They may split up reps however they wish. 30:00 Time Cap
Wednesday August 1st, 2018
Deadlift/Gymnastics Accessory 3 sets for quality: Sumo Deadlift x 8 @ 50-60% DL Max Single Leg Dumbbell RDL x 10/10 Toes-2-Bar x 10-15 (unbroken set) Conditioning Partner WOD 16:00 AMRAP – Alternating full rounds with your partner: 20/15 Calorie Row 10 Lateral Bar Hopping Burpees