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WOD Archive for August 2013

August 8, 2013

20 Min AMRAP
5 KB Snatch (each arm) 53/35
10 Med Ball Cleans
15 Ball Slams

August 7, 2013

1) 15 minutes to establish a 1RM 2 Position Hang Clean + 1 Jerk (low hang-2″ from floor- to the hang at the top of the knees).
Bear Complex 30 reps @ 135/95 Every 1:30 5 Burpees

August 6, 2013

1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.
2) Front squat: 1X5 @ 60%, 70%, 75%, 80% – rest 2 minutes.
3 Rounds For Time 20 KBS 53/35 15 Pistols 10 T2B

August 5, 2013

1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).
Conditioning
7 rounds for total reps of:
2 minute AMRAP of-
30 Double-Unders ME Muscle-Ups (7 rep cap) or 10 Pull-ups ME Burpees
*Rest 1 minute.
Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.

August 3, 2013

Teams of 6 - 10 minute max distance row switching every 20 strokes - rest 3 minnutes then AMRAP:  jump squats 45/33, KB SDLHP 32/24, box jumps 24/20, sit-ups, double unders

August 2, 2013

Hero WOD Friday
Strength Work Options
1) HBBS: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80%
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
Or
Find a 3 RM Thruster or 3 RM Deadlift
"Moore"
Rounds in 20:00
15 ft Rope Climb, 1 ascent Run 400 meters Max rep Handstand push-ups

August 1, 2013

 4 rounds- run 400m, upon return you have 1 min to do max effort thrusters @ 135/95 or 115/65

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