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WOD Archives: August 2012

Saturday 9/1/2012

Fitness (Performance) A. 15-20 Mins of Snatch Work / Squat Snatch + Pick a new skill or something that needs work. or If you missed yesterday, do “Cindy”. Competition A. Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% of your 3 Rep Max– rest 2 Minutes B. 1 Rep Max Shoulder Press C. 1 Rep Max Deadlift MORE »

Benchmark Friday 8/31/2012

Fitness/Performance “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats Competition A. 1RM Snatch B. “Cindy” MORE »

Thursday 8/30/2012

Fitness / Performance A. 10 Minutes to work up to heavy thruster B1. Bent over Row 4 x 6-8, R60 B2. Good Morning 4 x 8, R2 Fitness – Conditioning 5 Heavy Wall Ball 5 Slam Balls 100m Row Sprint R90 x 6 Performance – Conditioning 5 Double Wall Ball 10 Russian KB Swings 75m Row Sprint R2 x 5 Competition Rest / Make up Day MORE »

Fitness / Performance 25 Back Squats 25 Front Squats 25 Overhead Squats Run 400 meters 25 Shoulder Press 25 Push Press 25 Push-Jerk Run 400 meters 50 Squat Cleans Run 400 meters 50 Snatches Run 400 meters Competition A. “DT” – 5 Rounds @ 155/105# 12 DL 9 HPC 6 PJ B. 3 x Max Plank hold Rest as needed between sets MORE »

Tuesday 8/28/2012

Fitness / Performance 3 Min AmRap 10 wall balls 5 CTB pull ups (5 Rings Rows @ Parallel) Rest 3 min 3 Min AmRap 15 squat thrust 10 front squats, 95/65 Rest 3 min 3 Min AmRap 10 box jumps, 24/20 3 burpees Rest 3 min 3 Min AmRap 21 double unders (Tuck Jumps) 7 pull ups Rest 3 min 3 Min AmRap – 10m Shuttle Competition A. 15 Mins to find a 1RM 3 Position Snatch B. 30 Muscle Ups for time (If this is too... MORE »

Monday 8/27/2012

Fitness A1. DeadLift 3 x5, R90 A2. Push Press 3 x 5, R90 B. 100 KB Swings, every time you put the bell down, AmRap Pull-ups C. 80 weighted sit-ups, rest as needed Performance A. Clean, take 10 Mins to work up to a heavy single B. Push Press, 3 x 4 R2 C. Back Squat x 20, record score to increase each week D. 100 GHDs, rest as needed Competition A. 10 Minutes to work... MORE »

Saturday (Benchmark Friday) 8/25/2012

Fitness 30 Clean & Jerks (95/65) Rest 15 mins “Annie” 50-40-30-20-10 Double Unders Sit Ups Performance “grace” 30 Clean & Jerks (135/95) Rest 15 mins “Annie” 50-40-30-20-10 Double unders Sit ups MORE »

Friday 8/24/2012

Benchmark Friday will take place, tomorrow, Saturday. Fitness / Performance “KB Complex” 7 Rounds, 7 reps of each KB Clean Front Squat Kb Swing, both KB Lunges, alt legs, 7 / side Burpee Thruster Competition A. 20 Minutes of Gymnastics Practice ex. Kipping HSPU, Butterfly, Muscle Ups, Handstand Walk, etc. B. 4×20 Tempo GHD @ 1010 MORE »

Thursday 8/22/2012

Fitness A. TGU – Warm Up with working up to a heavy 3 per arm B. Clean Prep C. 30 Min Running clock, E2MOM 5 Power Cleans 5 Box Jumps 5 Burpees For the remainder of the 2 Mins following completion of the above work, REST! Performance A. TGU – warm up to a heavy single on both sides, up and down B. Clean Prep, work up to a heavy triple C. 30 Min Running clock,... MORE »

Wednesday 8/22/2012

Fitness 4 Min AmRap 5 pull-ups 5 Push-Ups 10 Squats 4 Min Amrap 10 KB Deadlifts 10 OH Sit-ups 30 Jump Rope Singles Rest 4 Mins 2K Row Rest 4 mins 4 Min AmRap 5 pull-ups 5 Push-Ups 10 Squats 4 Min AmRap 10 KB Deadlifts 10 OH Sit-ups 30 Jump Rope Singles Performance 2K Row Rest 4 Mins 8 Min AmRap 200m Run 5 HSPU 10 OH Sit-ups (25/15# Plate) 15 Wall Ball Rest 4 Mins 2K Row Competition A. 7×1 3 Position Snatch R75s (heavier than last week) B. 3xME Bench... MORE »