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WOD Archives: August 2015

Tuesday

A. Every 2 Mins for 20 minutes: 1st – Back Squat x 6 reps @ 30X1 (5 sets) 2nd  – Chin Ups x 6 reps @ 21X0 (5 sets) (add weight to chins if possible) B. 5 Rds: 12 Push Press @ 95/65# 12 Kettlebell Swings @ 70/50# MORE »

Monday

A. Hang Snatch – heavy single B. drop 20-30# from A, 3 x 1-2 reps + 12 Pwr Snatch @ 135/95# 400m Run 15 OHS @ 135/95# 800m Run 18 C&J @ 135/95# MORE »

Friday

8AM – No Clinic this Saturday 8AM – Strongman Class 9AM – Endurance Class 9AM & 10AM Partner Workout A. Clean & Jerk, 20 Mins to heavy Single. Bar can not get lighter. + 200m Row (each athlete) 200m Sandbag Run @ 60/40# 400m Row (EA) 200m Sandbag Run 600m Row (EA) 100 Pull-ups (break up anyhow) 600m Row (EA) 200m Sandbag Run @ 60/40# 400m Row (EA) 200m Sandbag Run 200m Row (each athlete) MORE »

Friday

A. Bench Press, 1 1/4, heavy triple B. Drop sets, 20-30# from A, 3 x 10 + 15 KBS 10 Burpees 15 Cal AD Rest 5 mins x 4 rounds MORE »

Thursday

A.1 Rope Pull-ups 5 x 5 A.2 Hollow Rocks 5 x 15 + 30 Min EMOM 1st – 20 Duble unders + 5-8 CTB Pull-ups 2nd – 8 Burpee box jump, U&O @ 20″ 3rd – 10 F. Rack Lunges @ 135- 95/95-65# MORE »

Wednesday

A. Hang Clean + High Hang Clean (2+1) x 6-8 sets B. Clean DL, 4 x 6 @ 110-120% of Clean + “Elizabeth” 21-15-9 Clean @ 135/95 Ring Dips (scale with static bar) MORE »

Tuesday

A. Bar Kipping Swings x 10 reps x 3 sets *Work on spotting toes. B1. Strict Handstand Push-up x (2.2.2) x 3 sets B2. Chin Over Bar Hold x :20 x 3 sets; Rest 60 seconds. + 500m Row @ :07 Slower than 1K TT Pace, if you know it Rest 1:1+10 secs x 5 sets MORE »

Monday

A. Hang High Pull + Hang Snatch (2+1), building over 8 sets. + 800m Run + 15-12-9 Hang Squat Clean @ 135/95# Burpees over bar + 400m Run MORE »

Saturday

8AM – No Clinic this Saturday 8AM – Strongman Class 9AM – Endurance Class 9AM & 10AM Partner Workout 20 Mins of Goat Work. Pick something either from the week that you missed or a couple thgins you need ot work on. 6 rounds each athlete, for time 24/18 cal on AB 21 walking lunge steps 15 KTE 9 burpees Each athlete does 1 entire round, then the next. MORE »