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08/15/2014

Main - WOD


Warm-up


2 rounds: 50 single unders 10 GHD sit-ups 10 GHD ext 10 glute ham raises

Weightlifting


Each time you rack the bar complete a 200m run.

Overhead Squat (20 reps at 80% of 1RM)

Metcon

Metcon (AMRAP - Reps)


5 min AMRAP double unders- each time you break or miss, complete 2 burpees rest 1:00 7 min AMRAP 10 Overhead walking lunges w/plate 45/25 5 CTB pull-ups
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08/14/2014

Main - WOD


Warm-up


2 rounds: 250m row 10 PVC pass thrus 10 sotts press w/PVC 10 leg swings each leg 10 lateral lunges :30 sec squat hold 5 drop snatch w/bar 5 OHS w/bar

Weightlifting

2-position snatch (hang, floor) (Establish a heavy 2 position snatch )

Metcon

Metcon (Time)


3 rounds: 10 snatch 95/65 15 box jumps 30/24
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08/13/2014

Main - WOD


Warm-up


30 cal airdyne Starting at garage, ending at the cage, down and back for each movement: butt kicks high knees walking high kicks alt legs burpee broad jump inch worms w/1 push up

Skill


Not for time, Complete within 15 mins: 50 Double Unders 12 Strict Pull Ups 12 Ring Dips 12 TTB (strict) 6 MU / Progressions 12 HSPU (Strict) 2 Rope Climbs

Metcon

Metcon (Time)


500M Row 50 Air Squat 40 Sit Up 30 Push Up 20 Pull Up
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08/12/2014

Main - WOD


Warm-up


10 pass thrus 20 arm circles each direction 2 rounds: 10 GHD sit ups 20 jumping jacks 5 pull ups :30 plank hold

Weightlifting

Shoulder Press (Establish a 3RM shoulder press.)

Metcon


Try to keep all rounds within 2-3 seconds of each other. Score is total time including rest.

Metcon (Time)


10 rounds: 10 cal row or airdyne 5 KBS 53/35 5 burpees 1:1 rest
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08/11/2014

Main - WOD


Warm-up


500m row 30 sec couch stretch each leg 10 air squats 10 push ups 10 front squats w/bar 10 thrusters w/bar 30 sec calf stretch each leg

Weightlifting


Each time you rack the bar accumulate a 30sec L hang + 10 glute ham raises

Front Squat (25 reps at 75% of 1RM)

Metcon


Try to do the thrusters at a heavier weight than usual if you can't Rx. Scale the double unders with 5 attempts and 30 single unders.

Metcon (Time)


5 rounds: 10 thrusters 115/95 400m run 10 TTB 25 double unders
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SATURDAY, AUGUST 9

WARMUP

400m run or 500m row

3 rounds

10 knees to elbows

10 wall balls

10 broad jumps

30 second samson stretch

 

WOD

10 burpees

20 pushups

30 situps

40 squats

50 jumping lunges

400 meter run

50 reverse lunges

40 squats

30 situps

20 pushups

10 reverse burpees

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08/08/2014

Main - WOD


Warm-up


250m run 3 rounds :15 each movement L hang air squats handstand hold pull ups plank finish w/250m run

Weightlifting

Shoulder Press (1 RM strict press)

Metcon

Metcon (Time)


1 rope climb 10 HSPU 2 rope climbs 8 HSPU 3 rope climbs 6 HSPU 4 rope climbs 4 HSPU
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08/07/2014

Main - WOD


Warm-up


50 jumping jacks 40 cal row 30 air squat 20 leg swings 10 good mornings w/bar

Weightlifting

Back Squat (Establish a 5RM back squat)

Metcon

Metcon (AMRAP - Reps)


4 min AMRAP: 20 kbs 53/35 10 wall balls 20/14 rest :90 3 min AMRAP: 20 goblet squats 53/35 10 wall balls 20/14 rest :90 4 min AMRAP: Partner ab mat sit-ups w/ball 20/14
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08/06/2014

Main - WOD


Warm-up


30 cal airdyne 3 rounds: 10 air squats 10 mountain climbers 5 cartwheels :30 handstand hold

Skill


15 minutes to practice some skills that you want to improve.

Metcon


Try to keep each round 1-2 seconds of each other. Score your slowest round. Scale the double unders with 3 attempts and 30 single unders.

Metcon (Time)


5 rounds: 25 double unders 250m row rest 1:00
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08/05/2014

Main - WOD


Warm-up


3 rounds: 20 jumping jacks 5 GHD sit-ups 5 GHD ext 5 GHD glute ham raise

Weightlifting

Bench Press (30 reps at 70%)

Metcon

Metcon (AMRAP - Rounds)


20 min AMRAP: 400m run 10 push press 95/65 20 ab-mat sit ups 10 HR push-ups