WOD

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2
Sep

Wednesday, September 3 2014

A. Weighted Push-Ups 10-10-10

B. “Helen”

3 Rounds for Time

400M Run

21 KB Swings (24/16kg)

12 Pull-ups

C. NFT- 100 Crunches

 

ENDURANCE

A. 6 Rounds

200M Row Sprint, 0:10 rest, then 100M Row slow

B. 6 Rounds

200M Sprint +200M Jog

0:30 between rounds

C. 100 Crunches- NFT

2
Sep

Tuesday, September 2 2014

A. Strict Press-Snatch Grip ( behind the neck) 10-10-10

B. 4:00 AMRAP

5 Hang Power Clean and Jerk (mid thigh) (95/65)

10 Air Squats

2:00 Rest

C. 4:00 AMRAP

5 Hang Power Clean and Jerk (above knee) (95/65)

10 Back Squats

2:00 Rest

D. 4:00 AMRAP

5  Power Clean and Jerk  (95/65)

10 Front Squats

 

2
Sep

Monday, September 1 2014

work in pairs ( one works/one rests)

6 Total Rounds for each person- 2:00 work/2:00 rest

200M Run (250M row alternating every round)

max burpee Box Jumps in time remaining

* score is total BBJ across all 6 rounds

30
Aug

Saturday, August 30 2014

18:00 Time Cap

400M Run

21 Strict Press (95/65)

400M Run

15 Strict Press

400M Run

12 Strict Press

* each press break=200M Run

* at Conclusion of WOD, max Double Unders until time expires

29
Aug

Friday, August 29 2014

A. Strength: Back squat 3-3-3 ( 2 WU sets before)

B. WOD

3 Rounds- 3:00 AMRAP with 1:00 Rest

7 Push-ups

7 Bent over Rows

7 Front Squats

C. Core

ENDURANCE WOD:

3 Rounds for Time

500M Row

50 Wallballs

27
Aug

Wednesday, August 27 2014

“lynne”

5 Rounds for Max Reps (NFT)

Max BW Bench, then Max Pull-ups (no rest B/T)

* rest approximately 3:00 between round

 

Endurance WOD:

35:00 Increasing Ladder

1 Rope Climb

100M Run

2 Rope Climb

200M Run

3 Rope Climb

300M Run

4 Rope Climb

400M Run

etc…

26
Aug

Tuesday, August 26 2014

A. Clean Lift Off 3-3-3 (:04 pause above knee, return)

Clean pull 3-3-3 (Holding shrug :03)

B. Open WOD 14.4   14:00 AMRAP
60 Calorie Row

50 T2B

40 Wallballs

30 Cleans (135/95)

20 Muscle ups