Month: August 2013

Drills

WOD 8-19-13 In 2 minutes: Row for max calories -Rest 3 minutes- In 4 minutes: ME Thrusters (95/65) 3 Rounds: • ME FS (65/35) • 100 M Run • 15 Hang Cleans (65/35)

Accord

WOD 130815 Press/Push Press/Push Jerk Find a Heavy single of each 4 rounds: 400m Run 5 Front squats @ 70% Rest 1:1 For total working time. Note: Racks should not be used for front squats.

Shoulder City

WOD 8/15/13 Clean & Jerk – 6 singles at 80-85% of your max – We are not trying to PR   5 Rounds: 10 DB Strict Press (30/20) 10 Overhead Lunges w/ Med Ball (20/14) (5 per leg) 10 Plyo Push-Ups 10 KB Swings (55/35)

Bionic

WOD 8/14/13 Back Squats – Do a few warm up sets of 5 then complete 10 reps @ 60% 10 @ 65% 10 @ 70%     For Time: 200m Farmers Carry  (55/35) 20 Burpees 50 Double Unders 800m Run 200m Farmers Carry

Pow

  WOD 130814 Back Squat 1 x 8 @ 65% 1 x 6 @ 70% 1 x 4 @ 85% 1 x 4 @ 90% 3 rounds: 20 Hand Release Push-Ups 50 KBS 24/16kg 75 Double Unders

Stick

WOD 130813 HSPU Skill Work a.)5×5 HSPU b.)Lunge across both sections of the gym 5 rounds for total working time: 15 Lateral box jump-overs 24/20″ 15 Push press 115/75# Rest 2 minutes between rounds Note: Lateral jump-overs should be done with a touch on top of the box.

Reign Painstorm

WOD 8/13/13 4x400m Run – Rest 4 minutes between efforts   “Reign Painstorm” 5 Minute AMPAP Athletes will have five minutes to amass as many points as possible using the following four lifts. The deadlift, power clean, thruster, and the snatch. Each lift will be worth the following amount of points: Deadlift = 1point Power …

Reign Painstorm Read More »