Archive | August 2014

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20 August WOD

Strength: Split jerk 1-1-1-1-1-1-1 reps WOD: *extra work 15 12 9 Deadlift 315/225 Chest to bar pullups Advertisements

19 August WOD

Strength: 3×1, 3×1, 3×1 heaving snatch balance WOD: Elizabeth 21-15-9 reps for time of: 135/95 cleans Ring dips

18 August WOD

Strength: 2×7/13 front squat/back squat @65% of 1rm FS WOD: 8 rounds 3 min interval 400 m run 10 box jump overs (30/24) ME snatch (115/75)

15 August WOD

Strength: 2×7/13 front squat/back squat @65% of 1rm front squat WOD: 165/115 squat cleans, 1 minute Rest 3 minutes 185/135 squat cleans, 1 minute Rest 3 minutes 205/145 squat cleans, 1 minute Rest 3 minutes 165/115 squat cleans, 1 minute Rest 3 minutes 185/135 squat cleans, 1 minute Rest 3 minutes 205/145 squat cleans, 1 […]

14 August WOD

Strength: 7×1 clean pull+1 power clean WOD: 5 rounds 15 STO (115/75) 50 double unders

13 August WOD

Strength: 7×1 split jerk WOD: 10 2-minute rounds of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 push-ups 15 squats Row for calories Rest 1 minute between rounds. Post number of calories rowed each round to comments.

12 August WOD

Strength: 7×1 snatch pull + 1 power snatch WOD: Sumo deadlift 3-3-3-3-3 reps *extra work “SQT” Three rounds for time of: 95 pound Ground to overhead, 10 reps 200 yard Shuttle sprint, 50 yards there and back twice