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
Month: August 2014
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: …
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