Sally
WOD 131001 Back Squat 1X5@60% 1X3@70% 1X2@80% 1X2@90% 1X1@95% 4 Rounds: 50 Double Unders 10 Clusters (135/95) Parking Lot Gasser *rest 1 minute between rounds
Month: September 2013
Thunder
WOD 10/1/13 Squat Clean + Hang Squat Clean – 10 minutes to work up to a heavy set of the complex then complete 3 sets at that heavy weight. “Karen” 150 Wall Ball (20/14)
Los Pollos Hermanos
WOD 130930 EMOM for 8 Min: 7 (5) Dead Hang Pull Ups In groups of no more than 4: Share 1 Bar and rotate thru completing 1 Power Clean (185/115) 2 Power Cleans (touch and go) 3 Power Cleans (touch and go) 4 Power Cleans (touch and go) 5 Power Cleans (touch and go) continue until you can …
Unchain
WOD 9/30/13 Snatch – 10 minutes to find a heavy single One Snatch every 30 seconds for 5 minutes (70-80% of heavy single) “Annie” 50-40-30-20-10 Double Unders Sit-Ups
Jenga
WOD 9-27-13 Find a 1RM on Press, then find a 1RM on Push Press AMRAP in 12: • 5 Hang Power Clean (135/95) • 1 Jerk • 10 Bar Hop-overs • 100 M Run After Party: 2 mins ME movement of your choice
A Little Heavier
WOD 9/27/13 Deadlift 3-3-3-3-3 Start at 70%. Try to add weight each set. With A Partner: 400m Run 40 Hang Squat Clean Thrusters (95/65) 40 Toes To Bar 400m Run 30 Hang Squat Clean Thrusters (95/65) 30 Toes To Bar 400m Run 20 Hang Squat Clean Thrusters (95/65) 20 Toes To Bar Partners …
Lost
9-26-13 Back Squats 5-5-5-5-5 All sets around 70-75% of your max After all 5 sets do one set of back squats at 70% for max reps For Time: 100 Burpees 5 Deadlifts (225/155) at the top of every minute Workout begins with deadlifts. Try to scale the weight of deadlifts and number of burpees to …
Sprint. And Sprint Again
WOD 9/26/13 3x400m Sprint Rest 3-4 minutes between each effort AMRAP in 3 minutes 5 Russian Swings Right Arm 5 KB Front Squats Right Arm 5 KB Push Press Right Arm 5 Russian Swings Left Arm 5 KB Front Squats Left Arm 5 KB Push Press Left Arm When the 3 minutes is …
Oblivion
WOD 9-25-13 Hang Squat Snatch 6×5 Work up to a heavy set. AMRAP in 7: • 5 Pullups • 5 Pushups • 1 Squat Snatch (135/95)
Strength At The Bottom
WOD 9/25/13 Back Squats 5-5-5-5-5 All sets around 70-75% of your max After all 5 sets do one set of back squats at 70% for max reps For Time: 100 Burpees 5 Deadlifts (225/155) at the top of every minute Workout begins with deadlifts. Try to scale the weight of deadlifts …
