WOD

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21
Aug

Workout 8/22/14

SS1:Back Squat 6×[email protected]%

SS2:5-7 Minutes Handstand Skill Practice, walks, holds, HSPU etc.

WOD: DEATH BY:
Minute 1: 1 Thruster 1 Pull up 95/65 ADV: 115/75
Minute 2: 2 Thrusters 2 Pull ups
Minute 3: 3 Thrusters 3 Pull ups
ETC. until the work cannot be completed in the allotted amount of time.

Core:For Time:
50 Sit ups
50 Kip swings
50 Sit ups

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20
Aug

Workout 8/21/14

SS1:12 Minutes to establish a 1RM+ 1 Clean Pull+ 1 Hang Clean (top of knee) + 1 Low Hang Clean (2″” from ground)+ 1 Jerk
*No Drops

SS2: 3×8 Bent over Row w/ Dumbell (each arm)- Heavy

WOD:For Time:
50 Tire Flips
1 Rope Climb
100 Air Squats
2 Rope Climbs
50 Power Cleans 95/65
3 Rope Climbs
100 KBS 55/35
4 Rope Climbs

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18
Aug

Workout 8/19/14

SS1:12 Minutes to establish a 1RM 1 Snatch pull+ 1 Hang Snatch (top of knee)+1 Low Hang Snatch (2″ from ground)
*No Drops

SS2: 3×5 Snatch Grip Push Press

WOD:For Time
Run 800
30 KBS 55/35 ADV: 70/55
50 Alternating Pistols
30 KBS 55/35
Run 800

Core:4 Round Tabata sit up, 4 Round tabata plank hold.

 

17
Aug

Workout 8/18/14

SS1:Back Squat 6×[email protected]%

SS2: Accumulate 40 Pull ups in the most difficult way possible, weighted, strict, C2B etc.

WOD:For time:10-1 Inversion
10 Burpee Box Jumps
1 Wall Ball
9 Burpee Box Jumps
2 Wallballs………….

1 Burpee Box Jump
10 Wall Balls

 

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13
Aug

Workout 8/14/14

SS2: 4×3 Split jerk out of rack

WOD:10 Minutes for reps of:
1 Power snatch 95/65 ADV: 115/75
1 Over the Box Jump (Anyhow, lateral, forward facing, touch or no touch) 24/20
2 Power Snatch
2 Over the Box Jump
3 Power Snatch
3 Over the Box Jump
ETC. until time is up

Core:10 Turkish Get ups each side as heavy as possible

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