August is here and we have quite a few events coming up this month, so please be sure to mark your calendars! We kick off the month with the 5th Anniversary 31 Heroes WOD on Saturday, August 6th from 8 am to noon where we will also be hosting a pot luck! On Saturday, August 20th is the Proving Grounds Competition “SoCal Fitness Classic” where we have over 11 teams competing. Be sure to head on out to cheer on your fellow members competing! Lastly, we will also have our end of Summer Beach Party at Mission Bay on Saturday, August 27th starting at noon.
This week we will be re-testing our Overhead Squat 1 Rep Max and benchmark WOD Nancy on Wednesday to end the Overhead Squat Cycle and to see the improvements people made!
Monday, August 1st
Strength/Skill:
Front Squats/Back Squats 3/6 @ 90% x 4
(complete 3 front squats immediately into 6 back squats)
Metcon:
“Jackie”
1,000 Meter Row
50 Thrusters (45/33)
30 Pull Ups
Tuesday, August 2nd
Strength/Skill:
3×10 Dumbbell Strict Press + Max Set Strict Pull Ups
Metcon:
Complete the following Every 3 minutes for 18 minutes of (6 Rounds):
50 Doubleunders or Sled Push 50 meters (4/3)
3 Wall Walks
15 Wall balls (20/14)
Wednesday, August 3rd
Strength/Skill:
Overhead Squat 1 Rep Max
Metcon:
“Nancy”
5 Rounds for time of:
15 Overhead Squats (95/65)
400 Meter Run
Thursday, August 4th
Strength/Skill:
Every minute on the minute for 10 Minutes of:
2 Deadlifts (work up to 85%)
Metcon:
5 Rounds for time of:
10 front rack lunges (155/105)
5 muscle ups (scale 10 dips)
Friday, August 5th
Strength/Skill:
E2MOM for 12 Minutes of:
2 Power Clean & Jerk (work up to 80%)
Metcon:
Death by Power Clean & Jerk (135/95)
Minute 1 (1 power clean & jerk)
Minute 2 (2 power clean & jerk)
Minute 3 (3 power clean & jerk)
keep going until you can’t complete the reps in the min
Saturday, August 6th
Reminder this Saturday we will be hosting the 5th Anniversary 31 Heroes WOD.
Sunday, August 7th
9 AM – Free-For-All WOD
10 AM – Monster Mash/Open Gym
For time, as a 2 person team:
42 Thrusters (135/95)
21 Ring Muscle Ups
36 Squat Snatches (135/95)
18 Ring Muscle Ups
30 Thrusters (135/95)
15 Ring Muscle Ups
24 Squat Snatches (135/95)
12 Ring Muscle Ups
18 Thrusters (135/95)
9 Ring Muscle Ups
12 Squat Snatches (135/95)
6 Ring Muscle Ups
6 Thrusters (135/95)
3 Ring Muscle Ups