WOD

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11
Aug

Monday, August 11 2014

A.  Work up to a heavy Cluster (clean+thruster)

B.  3:00 Max Cluster (95/65)

3:00 Max Calorie Row

1:00 REST

2:00 Max Cluster (115/75)

2:00 Max Calorie Row

1:00 REST

1:00 Max Cluster (135/95)

1:00 Max Calorie Row

C.  100 Unbroken Ab Mat Sit-ups for Time

9
Aug

Saturday, August 9 2014

20 Wallball(20/14)

10 Burpees

400 Meter Run

20 Wallballs

10 Burpees

200 Meter Run

4 Rope Climbs

200 Meter Run

20 Wallballs

10 Burpees

400 Meter Run

20 Wallballs

10 Burpees

9
Aug

Friday, August 8 2014

A.  Snatch Grip DeadLift – 3 – 3 – 3 (:06 sec return)

B.  1:00 Box Jumps (30/24)

1:00 snatch grip DeadLift (form)

2:00 Box Jumps (24/20)

2:00 Hang Power Snatch

3:00 Box Jumps (20/20)

3:00 Power Snatch

C.  Band Stretches

7
Aug

Thursday, August 7 2014

“Midline March”

3 Rounds for time of:

25 GHD Sit-ups (mod- 50 ab mat)

50′ Hand Stand Walks (mod- 5 wall walks)

50′ Overhead Walking Lunge Step (155/115)(mod-30 OH lunge step 45/25)

4
Aug

Monday, August 4, 2014

A.  Work up to Back Squat Weight

B.  21:00 EMOM

Minute 1- 5 Back Squat (60-70% of 1 RM)

Minute 2 – :40 Toe-2-Rings

Minute 3 – :40 Russian KB Swings (HAP)