Month: August 2013

Slowdown

WOD 8/6/13 Clean & Jerk – 10 minutes to find a heavy single   1 Clean & Jerk every 30 seconds for 4 minutes (80% of your heavy single)   3 Rounds: 30 Double Unders 15 Toes To Bar 10 Hang Power Clean (135/95)   Cash Out: Dumbbell Press: 5 heavy sets of 5

Tiles

WOD 8-5-13 A. Turkish Get-Ups 5×6 (55/35) [total] B. Decline Pushups 5×7 (24/16) For Time: • 600 M Run • 50′ Plank Walk • 50 Air Squats • 400 M Run • 50′ Plank Walk • 50 KB Box Step-Ups (24/20) (55/35) • 200 M Run • 50′ Plank Walk • 50 One-Arm KB Swings …

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Pity The Fool

WOD 8/5/13 Back Squat 7-7-7-7-7-7 Starting at 65% of your max and working up to 80%     AMRAP in 5 minutes: 5 Pull-Ups 10 Push-Ups 15 Russian Twists w/ med ball   Rest 5 minutes   AMRAP in 5 minutes: 3 Squat Clean + Front Squat(155/105) 5 Burpees 7 Pull-Ups  

Zip

WOD 8/2/13 Overhead Squat 7 sets of 3 – warm up to 70% and try to increase each set   With a partner: 800m Run (partners stay together) 50 Thrusters (135/75) 600m Run 50 Burpees 400m Run 50 Toes To bar 200m Run 50 OH Lunges/leg (45/25)

Camille

WOD 130802 AMRAP  in 20: 12 Wall Balls (20/14) 12 Burpees 12 Box Jumps (24/20) 12 Goblet Squats (55/35) 24 Sit-Ups 50′ Walking Lunge 50′ Bear Crawl 100M Run Mobility Work