Thursday, July 31, 2014

073114 WOD

A. Mobility & Warm-up

B. Strength

Bench Press
5-5-3-3-3
Start off 65% of 1RM and finish the last set at 90% of 1RM

C. Met-Con

400m Run

Followed by
10-8-6-4-2
Man-makers (30/20)
Ring Dips (2 to 1 box dips)
Toes-to-bar

Finish w/ 400m Run

Wednesday, July 30, 2014

073014 WOD

A. Mobility

B. Warm-up w/ blank bar
10 muscle snatch from the hang
10 hang power snatch
10 behind the neck push press
10 good mornings
1 round

C. WOD

Teams of 2

A.
300m Team Run
18 muscle-ups (Rx Lite: 40 pull-ups)
300m Team Run
16 muscle-ups (30 pull-ups)
300m Team Run
14 muscle-ups (20 pull-ups)
Each time the athlete breaks a set of muscle-ups or pull-ups they must run 200m as a team.
12 minute cap.


Rest 3 to 5 minutes (set-up bars for WOD B)

B.
40 Hand Release Push-ups
30 Power Snatch (95/65)
40 HRPU
30 Power Snatch (115/75)
40 HRPU
30 Power Snatch (135/85)
40 HRPU
155 or 95 pound Power Snatch, as many reps as possible
12 minute AMRAP

Break-up reps any way you like with your partner. Scale accordingly.




Tuesday, July 29, 2014

072914

A. Mobility

B. Warm-Up
"Coaches Choice"

C. WOD
20 min to find 1 rep max front squat

D. Finisher
Team Row
Each person will row twice
Row as close to 200 m as possible
5 burpees for every meter under 200m
3 burpees for every meter over 200m
-10 burpees for rowing exactly 200m
Add-up the burpees after each row, each person on the team will do the total burpees.

YOU MUST END ON A FULL PULL!!!
No half, quarters or partial pulls.  20 burpee penalty will be assessed for any partial pulls.




No half pull


Monday, July 28, 2014

072814 WOD

A. Mobility

B. Group Warm-Up
10 Thrusters (45lb/35lb)
10 Box Jumps
5 Pull-Ups

C. WOD
50 Double Unders
10 Clean and Jerks (135lb/95lb)
12 Burpee Plate Jumps
3 Rounds for Time.
(13 minute Cap. Add a second for any unfinished rep.)

3,2,1 Go!!!


Saturday, July 26, 2014

072614 WOD

A. Mobility

B. Warm-up
200 Dubs
Every time you break, you must do 10 sit-ups
8 min cap

C. WOD

400m Run
21-15-9
Kettlebell Thrusters (35/26) or Rx Lite: DB Thrusters (30/20)
Hand Release Push-ups
800m Run
15-12-9
Kettlebell Thrusters (35/26)
Hand Release Push-ups
400m Run


Friday, July 25, 2014

072514

A.  Mobility

B.  Warm-up:
With a PVC perform the following:
200m run
15 shoulder dislocates
15 overhead squats
15 good mornings
3 rounds

C.  WOD
In 13 minutes
Run 1 mile
With the remaining time complete
30 Deadlifts followed by as many burpees as possible
#225/#155

Thursday, July 24, 2014

072414 WOD

A. Mobility

B. Group Warm-Up
400m Run followed by
3 Rounds
12 Air Squats
12 Lunges
Duck Walk 6 Steps Forward 6 Steps Back
3 Round

B. Strength WOD
Back Squats
5-5-5-5-5

C. Met-Con
21-15-9
KB Swings (53lb/35lb)
Toes to Bar
For time.

3,2,1 Go!!!

Tuesday, July 22, 2014

072314 WOD

A. Mobility

B. Warm-up
1 mile run

C. WOD

Teams of 2
200 Double-unders
50 Box Jump Overs (24/20)
50 Dumbbell Snatch (50/30)
50 Wall Balls (20/14)
50 Ring Dips (100 Box Dips)
50 Wall Balls
50 Dumbbell Snatch
50 Box Jump Overs
200 Double-unders

21 Minute Time Cap.
Only one person works at a time. Partner wall balls permitted.

072214

Mobility

Warm Up
15 min to find 1 rep max
Overhead Squat

WOD
AMRAP in 18min
Teams of 3
200m Run
Overhead Squats #95/#65
Rx+ #115/85
One person runs 200 meters, one person overhead squats, one person rests. Rotate once 200 meters is completed.

Monday, July 21, 2014

072114 WOD

A. Mobility

B. Group Warm-Up
300m Run
10 Thrusters (45lb/35lb)
10 Box Jumps
2 Rounds

C. WOD
Row for 3 minutes (Total Calories)
Followed by
10 Minutes  of "Cindy"
5 Pull-Ups
10 Push-Ups
15 Air Squats
Followed by
4 Minutes of  "Grace"
135lb/95lb Clean and Jerks
17 Minute AMRAP

Score=Total Reps+Calories


3,2,1 Go!!!!!