AWE!!! Monday Funday!!!
August 26, 2013
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WOD -20 min AMRAP
5 Strict Pull-ups 10 Alternating Pistols (5R/5L) 15 Push Press (95, 65)RX (65,35)Scaled (45,20-axel) Beginner
***At minutes 0, 5, 10, and 15 perform a buy-in of 15 thrusters & 200m run***
-Rest 5 min, then…
-5 min AMRAP of Hollow Rock
Post total rounds completed during 20min AMRAP (not including buy-in’s), and total time in hollow rock
Oooooo wild Wednesday!!!
August 21, 2013
Strength WOD
Every 90 sec for 8 rounds
1 Power Snatch + 1 Hang Squat Snatch + 1 OH Squat – increase weight every round for the heaviest complex possible
WOD
30-20-10
-Calorie Row
-OH Squat (135, 95)
** Buyin in/out with 100 Dubs
Post heaviest complex and time for
Tuesday
August 20, 2013
For time complete:
21 Clean and Jerks @ 135, 95
400 Meter Run
Rest 3 min
For time complete:
15 Clean and Jerks @165, 115
600 Meter Run
Rest 3 min
For time complete:
9 Clean and Jerks @185, 125
800 Meter Run
Rest approximately 3 min after each round.
Time each round…each round is a separate WOD and each one should be posted.
Rest 3 min then …
Midline WOD
Accumulate 3 min in hollow Rock
Friday!
August 15, 2013
Strength WOD
Backsquats – 5 Sets x 5 Reps
WOD
3min Max Deadlifts (275, 185)
3min Max Box Jumps (30?, 24?)
3min Max Chest2Bar Pullups
1000m Medball Run For Time
Post heaviest load completed for 5 reps on the Strength WOD, and total reps as well as time on the MB run
Friday!!
August 09, 2013
6 minute clock perform ISABEL
30 Power Snatches (135, 95)..rest with remaining time, then
RUN 1 MILE in a 10 min clock..rest the remaining time, then
30 OH Squats (135, 95) for time
3 times (Isabel, mile, and 30 OHS)
Monday!
August 05, 2013
Core WOD
Hollow Rock – accumulate 3 min
WOD
4 rounds – Every 5 minutes
Start with a 200 meter row, 200 meter Run, 15 Box Jumps (24, 20)
With Remaining time, MAX SQUAT Clean and Jerks (135, 95) – no rest in between rounds
Score is max Squat clean and jerks
Finally Friday!!!
August 01, 2013
3 Rounds for Time
60 Double Unders
40 Wall Balls (20,14)
20 Med Ball Slams (50,30)
Wednesday’s WOD!
July 30, 2013
Strength WOD
5×3 Push Press
WOD
Buy in 300 Meter Shuttle Run
****1 minute rest***
5 Rounds
1 Rope climb
20 yard Sled Push (Men 270, Women 180)
