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WOD Archive for August 2013

August 31, 2013

Team WOD

August 30, 2013

Strength:
Back Squat: 6@65%, 6@75%, 6@80%, 6@80%
Hero WOD
"Nate"
20:00 AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
 

August 29, 2013

 

20:00 Mobility

 

60 Thrusters 135/95

Every 1:30 do 15 Sit-ups 

 

August 28, 2013

15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.
Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
Conditioning
100 Burpees for time.
*Every two minutes (beginning at 0:00): 3 Rope Climbs 15′
 

August 27, 2013

1) HBBS: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% – rest 2 minutes (or more if necessary).
2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% – rest 2 minutes (or more if necessary).
Conditioning
7X100′ Partner Sled Push - heaviest possible
Rest 3:1
 

August 26, 2013

15 minutes to establish a 3RM Hang Snatch (bottom of knee – three consecutive reps).
Conditioning
30-20-10 of:
Wall Ball 30/20# (if you do not have WBs in this weight use 20/14# to a 12′ target)
KB Snatch (15l/15r – anyhow) 32/24kg

August 24, 2013

August 23, 2013

1) HBBS: 1X6@65%, 1X6@75%, 2X6@80%
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70%
Hero WOD "Josh"
For Time:
95/65 pound Overhead squat, 21 reps
42 Pull-ups
95/65 pound Overhead squat, 15 reps
30 Pull-ups
95/65 pound Overhead squat, 9 reps
18 Pull-ups
 

August 22, 2013

800M run
50 Double Unders, Sit-ups, KBS
400M run
40 DU, SU, KBS
400M run
30 DU, SU, KBS
400M run
20 DU, SU, KBS
400M run
10 DU, SU, KBS
800M run
 

August 21, 2013

15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
Conditioning
4 rounds for time
400m run
BW Bench Press x 10

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