1983:

1983: Friday 8/17

Wod: FT
10 squat cleans 95/65
15 pull ups – scale 9 pull ups for all pull up rounds
run 400m
10 push press
15 pull ups
400m run
100 abmat sit ups
400m run
15 pull ups
10 push press
run 400m
15 pull ups
10 squat cleans

1982:

1982: Thursday 8/16
STRENGTH: f. squat 5X5 (off the rack)

A. EMOM 10
3 burpees
30 sec plank hold

B. on every 2 minutes (6 rounds)
10 db thrusters
200 m sprint

C. Tabata – 2 rounds
odd :20 – jumping squats
even :20 DU or SU

D: 5X10 v-up (group style)

1981:

1981: Wednesday 8/15

STRENGTH: Push Press 6X4 @ 90%

wod:
A. 22 16 10
db snatch
pull ups
Cap 10 minutes
B. 21 15 9
wall balls
kb swings 53/35
Cap 10 minutes
C. FT
1000 m row

1980:

1980: Tuesday 8/14
A.on a 10 minute clock for practice
1,2,3 or 4 strict HSPU (scale reps and distance)
2,4,6 or 8 any kipping pull up type – c-kip, butterfly
beat swing? Shoot for good timing not getting chin
over bar nessesarliy.

B. Wod:
Run Zapo
20 clean and jerks
Run Zapo

Scale: run 1000 m or 1 mi

1979:

1979: Monday 8/13

STRENGTH: DL 6X2@ 75%

Wod: amrap 20
8 KTE
12 burpees
200 m run
12 wall balls
8 db push press

1977:

1977: Friday
Fun little BW wod to wrap up another
great week. Please do not use markers
stones or other means to count rounds.
Work hard and if you forget who cares.
Mental challenges are good too. It is hot I get it
but stay present and in the fight. Steady Steady!

Wod: amrap 25

2 rounds – BW triplet or BW3
5 C2B or pull ups
4 over the box burpees 24/20
12 air squats
Run 350
4 rounds – BW3
Run 350
6 rounds BW3
Run 350
8 rounds BW3
Run 350
10 rounds BW3
Run 350