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WOD Archives: August 2013

Partner Saturday 8/31/2013

One athlete working at a time for the entire time. You Can break up the Double Unders and Walking Lunges however you like. 12 Mins to set a max Bear Complex +(rest 5 mins) 5 Mins – Max Double unders +(rest 5 mins) 75 Walking Lunge Steps with 95/65# MORE »

Friday 8/30/2013

Fitness/Performance A. Single Leg Squat, work up to a 8 RM per leg, rest as needed + 100 Single Arm Snatch *Every 3 Mins, Run 200m **Male Athletes 35-55#, Female Athletes 15-35# MORE »

Benchmark Thursday 8/29/2013

Fitness / Performance “Jackie” 1000m Row 50 Thrusters @ 45/33# 30 Pull-ups x 3, Rest 10 mins b/t each go round *none of these is meant to be a max effort. Pace yourself for doing all three rounds. Looking for consistent times from round to round, not a PR on your Jackie time. MORE »

Wednesday 8/28/2013

Fitness / Performance A. Deadlift 1 x 5 + Fitness Conditioning 25 Font Squats @ 95/65# 15 Burpees 25 Wall ball 15 Burpees 25 Front Squats @ 95/65# 15 Burpees 25 Wall Ball Performance Conditioning 25 K2E 25 F. SQs @ 95/65# 25 burpees 25 F. SQs @ 95/65# 25 K2E 25 F. SQs @ 95/65# 25 burpees MORE »

Tuesday 8/27/2013

Skill Work – Pistols advanced athletes, work on weighted Pistols Pistols 3 x 15-25 / leg Conditioning 3 Minute Clock for each: 400m Run AmRap Power Clean @ 95/65# -R4- 400m Row AmRap deadlift @ 95/65# -R4- 500m Run AmRap KB Swings @ 70/50# -R4- 500m Row AmRap Burpees MORE »

Monday 8/26/2013

Fitness / Performance A. Back Squat 3 x 5 B. Strict Press 3 x 5 C. TGU – 8×2/arm, increasing weight up to a peak set MORE »

Partner Saturday

In teams of two, one athlete working at a time: 1 rope climb (substitute 1 round of Cindy – break it up anyhow) 20 clean and jerks (alternating every 5 reps) 2 rope climbs 20 burpee box jumps (24/20, alternating every 10) 3 rope climbs 20 clean and jerks 4 rope climbs 20 burpee box jumps 5 rope climbs 20 clean and jerks 4 rope climbs 20 burpee box jumps 3 rope climbs 20 clean and jerks 2 rope climbs 20... MORE »

Friday 8/23/2013

Fitness / Performance A. Back Squat 1 x 20 *3 breathes b/t reps **5-10# jump from last time + Fitness For Time: 60 Cal Row 40 wall balls 20 Burpees 40 KB Swings 600 meter row Performance 800m run 75 wall ball @ 20/14# to 10ft 400m run 50 hang Snatch @ 75/45# 200m run 25 OHS @ 95/65# MORE »