Daily WOD

Lift:

Back Squat:
8 x 3

Workout:

10 Thrusters @85
5 Burpees at the top of each minute

“Saman”

Samana Kunan was a Thai Navy Seal “Saman” who lost his life rescuing the Thai boys that were stuck in a cave for 17 days
Everyone got out alive
This workout is dedicated to Saman

8 Rds

13 Deadlift @185/125
17 Wall Balls @20/14
400 M Run

8 rds because the kids were 3.2 km inside the cave and 400m x 8 = 3.2
13 for the boys and their coach
17 for how long they were trapped inside the cave

Lift:

Power Clean
2 Reps Every 75 Seconds
7 Sets Total

Workout:

4 Rds
Run 400
7 Double Swings
7 Double Snatch
7 Double Clean and Alternate Pistol

Workout:

50 Cal Bike or Row
40 Burpee Over Bar
30 Power Clean @135/95
20 Bar Muscle or Ring
10 Shuttle Sprints  (20 Yards)

Flex on the Beach Contest is back for September 15th, if anyone is interested in participating in this event
Please let me know.
There are some people at the gym that want to join and are looking for some partners so please let me know if you need someone

Lift:

Back Squat
10 x 10 @60%
10 Reps equal rest:work ratio

Workout:

1 Mile Run
Rest 3 Min
1 Mile Run

Lift:

Complete 5 of the Complex, one every 75 seconds:

1 Power Snatch
1 Hang Power Snatch
1 Heaving Snatch Balance
1 Overhead Squat

Workout:

50-50-50
Double Under
21-15-9
Deadlift @275/180
HandStand Push Ups

Lift:

Bench Press
5 x 8
Superset with
D.B. Pullovers
5 x 8

Workout:

21-15-12-9
Thruster @115/75
C2B Pull Up

Lift:

Deadlift
5 x 5
5 Reps every 75 seconds

Workout:

5 Rds For Time
Run 400
Row 500

Lift:

Back Squats
5 x 10
10 Reps every 90 seconds

Workout:

5 x 3 Min Rds with 1 Min rest
10 Cal Bike
5   Power Clean @135/95
10 Push Ups

I know the Rx weight seems enticing but it is only there for people to know what weight to not go over.
Because it’s on the board does not mean that You have to do it.
As a matter of fact I would try and push you not to do it unless the Rx weight does not interfere with you technique or form one bit.
The weight doesn’t really matter, the workouts are potent enough to use light weight and move faster that they will be just as productive without heavy weights that are uncontrollable.
If you’re unsure of this try it, try using a lighter weight than what you normally would use and move faster and see if you feel different.

Everyone that has done this has seen and realized that light weights are just as effective if not more than heavy weights.

Lift:

1 Clean and Jerk
Every 60 seconds
For a total of 10 reps

Workout:

3 Rds
Run 800
50 Wall Balls @20/14