Archive | August 2013

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20 August WOD

Mobility (on your own) Strength: split jerk 3×1@70%, 3×1@75%, 3×1@80%, 1@85% WOD: 12 min AMRAP 8 burpee to KB swing (2/1.5) 50 double unders 12 pullups

19 August WOD

Mobility (on your own) WOD: 21 back squats (205/145) 400 m run 21 front squats (155/105) 400 m run 21 ohs (105/75)

16 August WOD

Mobility ( on your own) Strength: 10 min to establish 1rm of clean WOD: 5 rounds 6 deficit HSPU (4/2″) 9 OTB burpees 12 hang cleans (95/65)

15 August WOD

Mobility (on your own) WOD: 800m run 7 rounds 8 front rack lunge (135/95) 9 Toes 2 Bar 10 wallballs (20/14)

14 August WOD

Mobility (on your own) Strength: 7min to establish a 1rm on deadlift WOD: For Time: 10 Deadlifts 275/185 lbs 20 Pull-ups 30 Box Jump 24/20 40 Kettlebell Swings 53/35 lbs 50 Double Unders 40 Kettlebell Swings 53/35 lbs 30 Box Jump 24/20 20 Pull-ups 10 Deadlifts 275/185 lbs *courtesy of 2012 Masters Comp.

13 August WOD

Mobility (on your own) Strength: 7min to establish 1rm STO WOD: 4 rounds 3 min AMRAP 400 m run ME thrusters (135/95) 1 min rest

12 August WOD

Mobility (on your own) Strength: 10min to establish a 1rm back squat WOD: 10 min AMRAP 3 clean and jerk (165/105) 3 muscle ups 6 clean and jerks 6 muscle ups 9 9…

10 August WOD

“Lumberjack 20” 20 Deadlifts (275lbs/185) Run 400m 20 KB swings (2pood/1.5) Run 400m 20 Overhead Squats (115lbs/75) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24/20) Run 400m 20 DB Squat Cleans (45lbs each/35) Run 400m

9 August WOD

Mobility (on your own) Strength: 6×2 OHS WOD: “Helen” 3 rounds 400 m run 21 KB Swings (1.5/1) 12 Pullups

8 August WOD

Mobility (on your own) WOD: 17 min AMRAP 50 plyo pushups 40 wallballs 30 HSPU 20 box jumps (34/26) 10 Shoulder to overhead (185/125)