Month: August 2012

Power Lifting To The People

WOD 8/20/12 Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.   -then-   3 rounds for time of: 20 OHS (95/65) 25 Lateral Burpees Notes: Lateral Burpees are performed with a lateral jump over the BB.

Wonder Twins

WOD 8-17-12 Hang Power Clean 5×3 Increase the weight on every set 6 Rounds For Time: • 10 Pullups • 10 Push Press (95/65) • 75 M Run LuRong Living is putting on a nation wide Paleo Challenge. It is a great way to keep your diet in check and they are giving out weekly …

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UK

WOD 8/17/12 Power Clean & Push Jerk – work up to a heavy single, then complete 7 reps at that heavy single. rest 60 sec.   -then-   4 rounds each for time (not including C2B) and total reps of C2B: 50 Double-Unders 10 Push Jerks @ 115/75#   *Rest 30 seconds before C2B.   …

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Thames

 WOD 8/16/12 15 minutes to practice the Split Jerk or establish a 1RM.   -then-   15 minutes AMRAP of: 7 Power Cleans 185/120# 30 OH Walking Lunges (steps) 45/25# 15 Wall Balls 20/14#

Regents

WOD 8/15/12 5x100m Sprints. Sprint to 200m mark, walk back to start for rest then immediately begin next sprint.   10 minute AMRAP of: 7 Push Press 70% of max 30 Split Jumps 15 V-Ups

Teflon Don

WOD 8-14-12 Spend 5-10 minutes stretching your shoulders with a band. 3 Rounds For Time: • 20 Air Squats • 20 Hand Release Pushups • 20 Situps -Rest 5 Minutes- AMRAP in 7 of the same movements After Party: Max Rep FS (135/95)

Hyde

WOD 8/14/12 Back Squat 1×8@75% 1×5@85%, 1×3@90% 1×3@95% 1×3@95% rest 2 mins between each round       4 Rounds: 200m Run 20 C2B pull-ups 20 Front Squats 95/65 rest 1 minute between rounds  

Splish Splash

WOD 120813 For time: 7 Bear Complex @ 135/95# 50 Double-Unders 5 Bear Complex @ 155/105# 50 Double-Unders 3 Bear Complex @ 185/120# 50 Double-Unders Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations …

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