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WOD Archive for August 2012

August 9, 2012

 

5:00 warm-up followed by 25:00 of mobility/wod set-up. Take advantage of the time!

24:00 Partner AMRAP

Rope climbs or progressions

Burpees 

Kbs 53/35

Goblet Squat 53/35

*there will be wall sits and planks as well. Explanation will be provided during wod set up

 

 

August 8, 2012

7x2 OHS rest 45 sec. after each set

-then-

20 minutes to complete (not for time) 5 rounds of:

-ME HSPU or HS Hold (regionals standard)

-8 Strict Press 115/75

- 8 Deadlifts 225/175

August 7, 2012

5x3 Back squats @90% - rest 90 sec.

For time

Row 1000m

50 Burpees

100 Sit ups

August 6, 2012

15 minutes to establish a 1RM Hi-Hang (with hip) Snatch

-then-

3 rounds for time of:

5 KB Snatches left arm 24/16kg

5 KB OH Walking Lunges 24/16kg

5 KB Snatches right arm 24/16kg

5 KB OH Walking Lunges 24/16kg

20 T2B

Run 200m

August 3, 2012

15 minutes to establish a 2RM High Bar Back Squat

10 minute AMRAP of:

12 Pull ups

12 Pistols

12 Hand Release Push Ups

August 2, 2012

Partner WOD

For Time

800M run (both partners run)

100 Box Jumps 24"/20"

200 sit ups

Power Clean 10,000#/7,000#

800M run

Each team will have 1 box, 1 abmat, 1 bar. Both partners will work simultaneously.

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