Thursday, August 13, 2015

8-13 WOD
 

Skill / Strength

Hollow rocks

 

Conditioning

For time:

Run 800m

8 Toes to bar

Run 400m

16 Toes to bar

Run 200m

32 Toes to bar

Wednesday, August 12, 2015

8-12 WOD
 

Strength

Press

 

Conditioning

5 Rounds for time of:

15 Wall ball (20#/14#)

3 Strict muscle ups

Tuesday, August 11, 2015

8-11 WOD
 

Strength

Squat

 

Skill / Conditioning

Hang snatch

Monday, August 10, 2015

8-10 WOD
 

Rest / Make-up / Mobility

Sunday, August 9, 2015

8-9 WOD
 

Strength 

Split jerk

 

Conditioning

For time:

15 Deadlift (225#/155#)

800m Run

15 Deadlift (225#/155#)

♦ compare to 04/23/14 ♦

Saturday, August 8, 2015

8-8 WOD
 

100 Burpees for time.

EMOM perform 5 thrusters (135#/95).

Friday, August 7, 2015

8-7 WOD
 

Rest / Make-up / Mobility

Thursday, August 6, 2015

8-6 WOD
 

4 Rounds of max reps in :45 /:15 of:

Ball slams (40#/25#)

Box jumps (30″/24″)

GHD sit ups

KB swings (70#/55#)

Ring rows

Wednesday, August 5, 2015

8-5 WOD

 

Strength

Press

 

Conditioning

With an 11 minute clock:

50 Hollow rocks

Run 800m

50 Chest to bar pull ups

-THEN-

As many hand release push ups as possible in the remaining time.

Tuesday, August 4, 2015

8-4 WOD
 

Strength

Squat

 

Conditioning

For time:

30 Wall ball (20#/14#)

Run 200m

30 Sumo deadlift high-pull (75#/55#)

Run 200m

30 Box jumps (24″/20″)

Run 200m

30 Push press (75#/55#)

Run 200m

Row 30 calories

Run 200m