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WOD Archives: July 2013

Thursday 8/1/2013

Fitness/Performance A. Rope Climb Work + “Air Force” For time: 20 Thrusters (95/65) 20 Sumo deadlift high pulls (95/65) 20 Push jerks (95/65) 20 Overhead squats (95/65) 20 Front squats (95/65) Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during... MORE »

Wednesday 7/31/2013

Glute-Ham Raise 3 x 15 A. Deadlift 1 x 5 + Fitness – EMOM x 10 3 Hang Power Cleans 5 Push Ups Performance – EMOM x 10 2 Squat Cleans @ 80% 5 Dips MORE »

Tuesday 7/30/2013

A. Muscle up Skill Work B. 40 sec Row Sprint @ 90-95% R3/4 Mins (Fit/Perf) x 5 -Rest 10 mins (L-sit work)- 30 Sec AD Sprint @ 90% R3/4 Mins (Fit/Perf) *MU Skill work can include: False Grip Pull-ups EROM PU MU Rows (turn over work) MORE »

Monday 7/29/2013

A. Back squat 3 x 5 B. Press 3 x 5 C. 20 Turkish Get-UpsĀ @ 50/35#, not for time *Or incease weight from last time if you scaled MORE »

Partner Saturday 7/27/2013

Teams of 3 15 Mins to find 4 RM Hang Squat Snatch + (rest 5 mins) 12 Mins 1 min AmRap Squat Snatch @ (95-115/65-85) 1 min AmRap Burpee Pull-ups 1 Min rest *Each athlete starts at a different station and rotates each minute for 12 mins + 9 Mins 1 Min AmRap Cal on AD *One athlete works at a time and each athlete does 3 rounds. Score is total Cals MORE »

Friday 7/26/2013

Fitness/Performance A.1 SL SQ 4 x 6-8 R1 A.2 Pull-up Cluster 4 x 3.3.3.3 R20, R1 A.3 Back Extension 4 x 8-10, R1 + 5 Mins Wall Ball (20/14#) 3 Mins KB Swings (50/35#) (*scale up) 1 Min Burpees MORE »

Wednesday 7/24/2013

Fitness/Performance Glute-Ham Raises (GHR) 3 x 10-12 A. Power Clean 5 x 3 + 50 Hanging Leg Raises *Everytime you break, 40 Double unders or 90 sec double under practice MORE »

Tuesday 7/23/2013

A. 10 Mins of Handstand/Handstand Push Up Skill Work + Fitness 12 Min AmRap 10 Hang Snatch @ 65/45# 10 Push-ups 350m Run Performance 12 Min AmRap 15 Snatch @ 75/55# 15 Push Ups 350m Row MORE »