Month: August 2014

WOD – 8/25/2014

STRENGTH/SKILL Deadlifts: Warm-Up – Bar x 10, 50% x 8, 60% x 6, 70% x 4, rest 30-60s between Work Sets – 80% x 2, 86% x 2, 92% x 2, 97.5% x 2, rest 2-3 minutes between sets. HSPU Progression (to be done between deadlifts) 5 strict as a female/10 as a male – …
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WOD – 8/24/2014

STRENGTH L-Pull-Up Practice WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time: Hang Power Clean 115/75 30 Double-Unders Post times to comments.

WOD – 8/23/2014

WOD “Anaconda” As a two person team, 30-20-10 Front Squat 135/95lbs Kettlebell Swings 53/35lbs 400m *One person works at a time, except for the run. 400m must be completed together.*   Post scores to comments.

WOD – 8/21/2014

STRENGTH 12 Minutes to a HEAVY (not 1RM) Rack Jerk, then do 3 x 1 @90%. *Once you fail a rep, you are done.  Move onto 90%.* WOD AMRAP 7 Minutes 10 Pull-Ups 20 Sit-Ups Post scores to comments.

WOD – 8/22/2014

WOD EMOM, capped at 20 Minutes: Odd: 7 Power Snatches, must be t-n-g Even: 7 Burpee Box Jump Overs 30/24″ *Power Snatches must be touch and go, no pausing at the waist or ground. You can pick the weight, but YOU CANNOT CHANGE THE WEIGHT ONCE YOU START.”   Post scores to comments.


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