Month: August 2014

WOD 8/29/14 500m Row Time Trial 3 Rounds •15 Wall Ball (20/14) •15 Russian Twists (20/14) 3 Rounds •10 KB Swings (55/35) •10 Goblet Lunges (55/35) 3 Rounds •5 Thrusters (115/75) •5 Burpee Box Jumps (24/20) Cash Out: 3 sets of :30 heavy jump rope

WOD 8/2814 Press 5-5-5-5-5 21-15-9 •OHS (115/75 Rx) (95/55 Scaled) •Lateral Burpees Cash out – :30 L-hang, :30 Hollow hold, :30 plank

WOD 8/27/14 Hang Snatch 1-1-1-1-1-1-1 *try to catch each rep in a full squat For Time •400m run •60 double unders •50 overhead walking lunges w/ medball (20/14) •40 push ups •30 toes to bar •20 pull ups •10 burpees Cash Out: max ab-mat sit ups in 90 seconds

WOD 8/26/14 3x200m sprints Hang Squat Clean 3-3-3-3-3 AMRAP in 6 Minutes •5 Box Jumps (24/20) •10 KB Swings (55/35) Cash Out: 4×7 Deadhang Pull-ups

WOD 8/25/15 Front Squat: 10-8-6-4-2 @ 65-70-75-80-85% of 1 rep max 2 rounds for time: •400m run •40 ball slams (20/10) •15 hang cleans (95/65) [135/95 rx+]

WOD 8/22/14 Back Squat: 1×10 – 65%, 1×8 – 70%, 1×6 – 75%, 1×4 – 80%, 1×2 – 85% 2 Rounds for Time •7 DB Clean & Jerk •14 Jumping Squats – Rest 3 minutes then repeat for 3 rounds. Each round is scored individually. Cash out: 1 mile run or 2k row

WOD 8/21/14 Snatch: 8 minutes to find a heavy single. Then, 1 rep every 30 seconds for 4 min @ 70-80%. 3 rounds for time •15 unbroken deadlifts (185/115) [225/155 rx+] •10 box jumps (24/20) •400m run *if you break up the deadlifts, you must complete 10 burpees before returning to the bar Cash out: …

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8/20

WOD Overhead Squat – 10 minutes to find a heavy set of 3 3 rounds for time: •12 OHS (95/65) [135/95 rx+] •50 double unders -THEN- Max strict pull ups Cash out: 3 60 second sprint on the rower. Rest 2-3 minutes between sets.

8/19

WOD 8/19/14 4x50m sprints @ 95% effort. The walk back to start is the rest. 4 Rounds for time (7 min time cap): •5 squat cleans (135/95) •10 kb swings (55/35) 4x50m sprints @ 95% effort. The walk back to start is the rest. Cash out: strict weighted pull ups 5-5-3-3-1-1

8/18

WOD 8/18/14 Clean & Jerk – find a heavy single then,1 rep every 30 sec for 3 min @ 70-80% For time: •400m suitcase carry (55/35) -10 goblet squats @ 0m, 100m, 200m 300m and 400m •400m run