8/29/14 WOD

8/29/14 WOD

1) Build to today’s Heavy Snatch in 10 min or less 2) “FIGHT GONE BAD” 3  5 min rounds for max reps of: 1 min Wall Ball 1 min Sumo Dead Lift High Pull 1 min Box Jumps 1 min Push Press 1 min Row for max cal. -rest 1 min-

8/28/14 WOD

8/28/14 WOD

1) Mobility and Maintenance 2) 8 Round Tabata of: Winmills(alternate arms each round, 20 sec right arm, 20 sec left, 4 each arm) -rest 30 sec- 8 Round Tabata of: H-Holds -rest 30 sec- 8 Round Tabata of: Double Unders -rest 30 sec- 8 Round Tabata of: Sit Ups  

8/27/14 WOD

8/27/14 WOD

1) Build to today’s Heavy Clean and Jerk in 15 min 2) 20 min EMOM: Even min: 3 Back Squat @ 65%-70% Odd Min: 10-15 H.R. Push Ups

8/26/14 WOD

8/26/14 WOD

1) Build to a Heavy 3 Rep Dead Lift in 15 min or less 2) for time: 10 – 1 Ladder of: C2B Pullups Box Jumps (30/24) Med Ball V-Sits (20/14)

8/25/14 WOD

8/25/14 WOD

1) Build to a Heavy 3 Rep O.H.S. in 15 min or less 2) With a 12 Min Running Clock complete as many rounds as possible of: 3 Hang Snatches (95/65) 3 Bar Facing Burpees 6 Hang Snatches 6 Bar Facing Burpees 9 Hang Snatches 9 Bar Facing Burpees… …Continue on this pattern until time […]

8/21/14 WOD

8/21/14 WOD

1) Double Under Drills 2) Mobility and Maintenance 3) Hand Stand and Hand Stand Walking Work 4) “ANNIE” 50-40-30-20-10 Double Unders Sit Ups

8/20/14 WOD

8/20/14 WOD

1) Every 90 sec for 8 sets perform the following: Snatch Pull + Hang Snatch + Snatch * Begin @ 60% and Build as you are Able 2) For Time 30 K.B.S (70/50) Run 800 20 K.B.S Run 600 10 K.B.S Run 400

8/19/14 WOD

8/19/14 WOD

1) Build to Today’s Heavy Jerk in 15 min or Less 2) 8 Round Tabata Mash Up of: Shoulder 2 O.H. (95/65) V-Sit Box Jump (24/20)

8/18/14 WOD

8/18/14 WOD

1) Back Squat: Build to todays Heavy 3 rep in 15 min or less 2) Build to 80% of Your 1 RM Clean 2) 5 rounds For time: 3 Power Cleans (75-80%) 6 Alt Pistols 9 Pull Ups 200 m. Run

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