Archive | August 2015

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20 August WOD 

Strength: 7x 1 hang clean + 1 clean  WOD:  “Grace” 30 clean and jerk 135/95 Bonus work: 4×400 m run *rest exactly 2 minutes between runs  Advertisements

19 August WOD 

Strength: 7×1 split jerk WOD: “Diane” 21 15 9 Deadlift 225/155 HSPU *extra work 3 rounds 10 burpees 5 muscle ups 

18 August WOD 

Strength: 7x 1 hang snatch + 1 snatch  WOD: “Elizabeth” 21-15-9 Cleans 135/95 Ring dips  *extra work 3 rounds  21 cal row :30 rest 15 GHD sit-up  :30 rest

16 August WOD 

Strength: 2×10 front squat  WOD:  “Fran” 21-15-9 Thrusters 95/65 Pull-ups  *extra work  50 double unders unbroken  -if you do not go unbroken you must do 3 burpees and restart at 0

14 August WOD 

warm up: 30 clean and jerks unbroken 115/75 WOD: 5k run

13 August WOD 

Strength: 7×1 below the knee clean WOD: 21 thrusters 115/75 800 m run 15 thrusters 135/95 800 m run 9 thrusters 155/105 800 m run *extra work 7x 1 pull-up+ 1 ctb pull-up+ 1 bar muscle up 

12 August WOD 

Strength: 5×3 strict press  WOD: 4 rounds  400 m run  3 rope climbs  15 hspu *Extra work 2 rounds 100 yd single arm overhead carry 50/35 1 min plank