Archive | August 2016

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31 August WOD 

WOD: 3-6-9-12-15-18… Squat clean 135/95 Bar facing burpees 12 min amrap  Then 9 min to work up to a heavy jerk Advertisements

30 August WOD 

Strength: 7×2 power snatch WOD: 50 KB swings 1.5/1 50 single arm snatch (alt. arms every 5) 1.5/1 500 m farmers carry 1.5/1 21 min cap 

29 August WOD 

Strength: 5-5-3-3-1-1 OHS WOD: 3 rounds 400 m run 21 thrusters 75/55 15 pull-ups  20 min cap 

26 August WOD 

“Paul” Five rounds for time of: 50 Double unders 35 Knees to elbows 185/125 pound Overhead walk, 20 yards 31 min cap 

25 August WOD 

Strength: 5×1 clean and jerk WOD: 1600 m run 15-12-9 Front squats 165/115 Shoulder to overhead 165/115 21 min cap 

23 August WOD 

Strength: 7×1 hang snatch  WOD: 4 rounds :45 of handstand walk or wall climbs :15 rest :45 of KB swing 2/1.5 :15 rest :45 of 20″ dumbbell step ups 35/25 :15 rest

22 August WOD 

Strength:5-5-3-3-1-1 front squat WOD: 500 m row 5 deadlifts  @ 275/195 50 pull-ups  5 deadlifts  @ 315/215 50 push-ups  5 deadlifts  @ 365/245 50 sit-ups  5 deadlifts  @ 405/275 500 m row  24 min cap