Archive | August 2013

You are browsing the site archives by date.

23 August WOD

Mobility (on your own) Strength: 7min to establish 1rm snatch WOD: 4 rounds 400 m run 15 deadlifts (225/155) 15 wallballs (20/14) *have 4 min to complete each round *1 min rest between rounds Advertisements

22 August WOD

Mobility (on your own) WOD: 7 min AMRAP Max Effort Burpees *top of every minute begin with 3 thrusters (95/65) Rest 2 min 5 min AMRAP 3 L-pullups (weighted 20lb) 3 HSPU (weighted 20lb) 3 squats (weighted 20lb) 6 6 6… Rest 2 min 2 min ME situp

21 August WOD

Mobility (on your own) Strength: 3×6 @75% of 1rm deadlift WOD: 15 rt arm snatch (70/50) 21 box jumps (30/24) 15 lt arm snatch (70/50) 21 power pushups (8″/6″) 12 rt arm snatch 15 box jumps 12 lt arm snatch 15 power pushups 9 rt arm snatch 9 box jumps 9 lt arm snatch 9 […]

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)