August 2017

Tri-Modal Conditioning, Long- Duration

“Belchik” Hero WOD
For time, in teams of 2:

1974-meter row (buy-in)

Weightlifting Strength Development Progressive Series

Deficit Sumo or Conv Deadlift
1–1–1–1–1–1–1–1
Climbing. Boys on 35, girls on 25. Work to 1RM.

Tri-Modal Conditioning, Long- Duration

“Ed B”
AMRAP 22:
8 candlesticks
16 sumo deadlift high pulls
8 power cleans
16 pull-ups

Weightlifting/Gymnastics Conditioning, Mid-Long Duration

“Thrill Ride”
8 rounds for time:
7 front squats
4 wall walks

Tri-Modal Conditioning, Short/ Sprint to Mid-Duration

“Helen” Benchmark WOD
3 rounds for time:
400-meter run
21 kettlebell swings
12 pull-ups

Weightlifting Strength Development Progressive Series

Pause Back or Front Squats
5–3–3–1–1–1–1–1
Climbing. 1-sec pause at bottom. Work to a max.

Tri-Modal, Long Duration (Repeated Sprint Intervals)

“Aaron 2.0”
AMRAP 25, in teams of 2:
25 double-unders
10 goblet lunges
10 calorie row
10 burpees 

Weightlifting Strength Developm Progressive Series- Week 2 of 3

Deficit Conv or Sumo Deadlifts
2–2–2–2–2–2–2–2

Monostructural/Gymnastics Conditioning, Long-Duration

“Yosemite Sam”
For time,
400-meter run
40 pull-ups
300-meter run
30 pull-ups
200-meter burden run
20 pull-ups
100-meter burden run
10 pull-ups 

Tri-Modal Conditioning, Long- Duration

AMRAP 7:
Double-dumbbell thrusters
3 minutes to rest, record scores