Workout of the Day (WOD)
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.
August 1, 2012
4 rounds for time
5 Power snatches 114/75#
10 BB Lunges 115/75#
20 Lateral burpees
*Every 3 minutes beginning on the 3rd minute, no matter where the athlete is on the WOD, the BB must be held overhead (using a snatch grip) for 30 seconds. If the bar is dropped at any time during the 30 seconds, there is a 20 penalty Burpee to be performed after the WOD is complete.
July 31, 2012
EMOM for 7 minutes
2 Back Squats @ 90%
-then-
3 rounds for time of:
7 Front Squats 185/120#
21 KB Swings 32/24kg
Run 400M
July 28, 2012
Fran
21-15-9
Thruster 95/65
Pull Ups