WODs

Monday August 19, 2013

Zercher Squat 8/8/8/8/8 4 RFT 200m row 20 OHWL (KB) 200m farmer carry (KB) *each athlete is designated one KB (53/35). The odd rounds must be completed with the right arm only, even with the left. If someone is caught switching arms during a designated round, 10 burpee penalty.
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Friday, August 16, 2013

WOD: Happy Birthday Melodie!!! 100 Abmat Sit-ups 800m Run 60ft Rope Climb /4ascents 40 OHWL 45/35 20 Push Press 95/65
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Thursday, August 15, 2013

Lift: Teams of 2 5 rounds -athlete 1 performs 15 banded jumping squats, immediately going into a 10m banded sprint, anchored by athlete 2. -the 2 athletes will walk back to the start together and athlete 2 will begin their 15 banded jumping squats. Once athlete 2 finishes the banded s
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Wednesday, August 14, 2013

Lift: Work up to an 80% of your 2 rm DL found last week * keep a strict 10-15min timeline (Then) 3 rounds -30 sec max reps (DL)/30 sec rest -30 sec max T2B/30 sec rest *DL weight is 80% of 2 RM Time permitting… “Death by Burpee”
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Tuesday, August 13, 2013

WOD: EMOTM for 10min *1 clean/jerk @ 75% 1 rm *20 double unders (Giving members the first 10 minutes to find the weight to be used) Finishers if time applies such as Jingle Jangles/Tabata work
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Monday, August 12, 2013

Lift: Bench press 1-1-1-1-1 *sets across – find a 1 rep max and do 4 additional sets at the was lodged 1 rm.   WOD: 3RFT 30 Wallballs 24/20 10/9 15 Diamond grip push-ups 5 Ring Muscle Ups  
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Friday August 9, 2013

WOD: 4RFT 400m Run 25 Double Unders 15 Power Snatches 75/55
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Friday, August 9, 2013

WOD: 4RFT 400m Run 25 Double Unders 15 Power Snatches 75/55  
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Thursday August 8, 2013

Lift: Weighted Pull up (5 sets) *The goal is max reps at any weight. Immediately come off the weight and do max pull ups. If people cannot do weighted pull ups, then strict pull ups is the start, feeding into kipping. This can be applied to any scale. If someone uses the blue band reg
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