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WOD Archives: August 2014

Labor Day 9/1/14

Fitness A. 1 RM Back Squat B. Partner Workout 20-18-16-14-12-10-8-6-4-2 Back Squat 135/95# Calories on Bike or Erg. *Split up any way you want MORE »

Saturday 8/30/14

9am Oly Work: A.) Snatch Complex: Hang snatch high pull + hang snatch (3+1) x 5-7 sets B.) OHS – 3 reps @ 23X1 x 5 Rest 2 minutes; Increase weight from last week    10am Partner Workout: Partner “Karen-bel” 10 Rounds for time: 15 Wall Ball @ 20/14# 3 Snatch @ 135/95# *Athletes alternate after each full round (Each athlete does 5 rounds) MORE »

08/29/14

A. Clean Ladder EMOM 2 Hang Power Cleans - Men start at 125#, Women at 75# - Add 10# each minute until each athlete can’t continue B. “Elizabeth” 21-15-9 Cleans 135/95# Dips MORE »

Thursday 08/28/14

Fitness Front Squat: 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 75% + 10 Rounds: 10 wall balls 20/14 5 T2B 3 tall box jumps 30/24 Squat Cycle A. Back Squat – 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 75% B. Front Squat – 5 @ 60%, 5 @ 70%, 5 @ 75% C. Back Extensions – 3 x 8-12, add weight if necesssary. MORE »

Wednesday 8/27/2014

Fitness A. TGU Work, For 10 mins work in sets of 2 per arm. AT the end try a heavy 2 for a single set + 500m Row 15 A. Kb Swings 12 BB Lunge Steps 10 Ball Slams 10 Pull-ups Rest 5 Mins x 4-5 MORE »

Tuesday 8/26/2014

Fitness A. Clean Work Clean + Push Press + Jerk (1+1+1) x 6-8 sets Adjust pull position based on skill level and need, i.e. ground, mid thigh, hang etc.. B. Snatch RDL, 5 x 5 + For time: 800m Row 5 Rounds of Cindy 800m Run iSweat 30 Min AmRap 1000m Row 150 Ft Farmers Walk @ 70/50# 15 Burpees over Erg Slide 60 Double unders or 90 secs of Single Rope jumps   MORE »

Monday 8/25/2014

Fitness A. Back Squat – 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 75% + 7 minute amrap 1 squat clean thrusters @ 95/65 20 double unders 2 squat clean thrusters @ 95/65 20 double unders etc… Squat Cycle – Final Week A. Back Squat – 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 75% B. Front Squat – 5 @ 65% 5 @ 70%, 5 @ 75% C. Glute Ham... MORE »

Patner / Oly Saturday – 8/23/2014

9AM – Oly Work A. Snatch Complex, Snatch DL + Sn Pull + SN High Pull (1+1+1) x 5 sets B. OHS, 3 reps @ 23X1 x 5, Rest 2 mins C. Snatch Grip Push press, 5 sets of 3, hold top for 3 secs 10AM – Partner Workout Partner DT – 5 Rounds (each athlete) for time: 12 DLs 155/105# 9 HPC 155/105# 6 Push Jerks 155/105# *Athletes alternate after each full round.... MORE »

Benchmark Friday 8/22/2014

A. Curtis Ps, 5 x 5, increase weight each time. + “Soul of a Lion” 500m Row 15 Burpees 30 Wall Balls @ 20/14# 30 KB Swings @ 50/35# 15 Burpees 500m Row MORE »

Fitness A. Front Squat – 5  @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%, 1 @ 103% + 3 Rounds for time: 350m Row 10 F. Rack Lunge Steps 15 Box Jumps 20 Pull-Ups Squat Cycle A. Back Squat – 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 70% B. Front Squat – 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80% C. Back... MORE »