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Workout of the Day (WOD)

August 19, 2013

15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).
Conditioning
3 rounds of:
3:00 to complete-
Row 500m (all out)
5 Muscle-Ups or 7 pull-ups
ME Hang Snatch 135/95 in the remaining time.
Rest 3:00 after each round.
*Note: Each 500m row should be all out.
 

August 17, 2013

August 16, 2013

 
1) HBBS: 1X8@65%, 70%, 75%, 80% – this is 4 sets total @ increasing percentages, rest as needed
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
"Hammer"
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

August 15, 2013

30 minute partner AMRAP
200M buddy carry
20 slam ball passes
20 slam ball sit up passes
20 slam ball

August 14, 2013

 15 minutes to find a 2RM Hang Clean & Jerk (hang clean+jerk then lower to hang position to complete one more hang clean+jerk)
2K Row
Every 1:30 3 Thrusters @ 60% of above

August 13, 2013

1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.
2) Front squat: 1X5 @ 70%, 75%, 80%, 85% – rest 2 minutes
Conditioning
7 rounds of
30 sec. ME Burpees
30 sec. Rest
30 sec. ME Rope Climbs 15′
30 sec. Rest
30 sec. ME Deficit HSPU 6/4″
30 sec. Rest

August 12, 2013

15 minutes to find a 3RM Hang Snatch (top of knee) – these should be UB, do not drop the BB between reps.
Conditioning
5 rounds for total time (of runs) and reps:
Run 400m (all out) ME UB Muscle-Ups (pull-ups)
Rest 2:00 between rounds.
*Notes: There should be zero rest at the finish of each run. Each run effort should be all out, and at the finish of each run there should be no wait or rest before beginning each ME set of Muscle-Ups. Chalk your hands BEFORE you begin the 400m run.

August 10, 2013

Partner WOD 60 SDLHP 95/65, 70 Push Press 95/65, run 400m with 45/25 plate, 80 Deficit Push Ups, 90 stand ups with plate, 100 4 count flutter kicks, run 400m with plate

August 9, 2013

1) HBBS: 1X10@60%, 1X10@65%, 1X8@70%, 1X8@75%
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
Or
Choose from the board
Conditioning
Hero WOD "ROY"
Five rounds 225/155 pound Deadlift, 15 reps 20 Box jumps, 24/20 inch box 25 Pull-ups

August 8, 2013

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

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