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WOD: Wednesday September 3, 2014

Hang Power Snatch 5-5-5-5-5

*Use the heaviest weight you can for each set.
**Rest as needed between sets.

***5×5 or 25 singles

7 rounds for time of:
7 Chest-to-bar Pull-ups
14 Push-up (hand release)s
Run, 200 m

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WOD: Tuesday September 2, 2014

Bench Press 1×1 at 75% 1RM
Bench Press 1×1 at 80% 1RM
Bench Press 1×1 at 85% 1RM
Bench Press 1×1 at 90% 1RM
Bench Press 1×1 at 95% 1RM

*Rest as needed between sets.

Complete as many rounds as possible in 20 mins of:
18 Medicine Ball Clean + Wall Balls, 20/14 lbs
9 Burpee Box Jumps
27 Double Unders

*27 double unders (100 singles )

 

 

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WOD: Monday September 1, 2014 “Labor Day”

OPTION I

“Jerry”

For time:
Run, 1 mi
Row, 2000 m
Run, 1 mi

OPTION II

“Abbate”

For time:
Run, 1 mi
21 Clean & Jerks, 155 lbs
Run, 800 m
21 Clean & Jerks, 155 lbs
Run, 1 mi

*Pick One

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WOD: Saturday August 30, 2014

For time:
30 Row (calories)s
10 Back Squats, 275/185 lbs
10 Weighted Pull-ups, 45/30 lbs
15 Med Ball Sit Ups, 20/14 lbs
30 Row (calories)s
8 Back Squats, 275/185 lbs
8 Weighted Pull-ups, 45/30 lbs
15 Med Ball Sit Ups, 20/14 lbs
30 Row (calories)s
6 Back Squats, 275/185 lbs
6 Weighted Pull-ups, 45/30 lbs
15 Med Ball Sit Ups, 20/14 lbs
30 Row (calories)s
4 Back Squats, 275/185 lbs
4 Weighted Pull-ups, 45/30 lbs
15 Med Ball Sit Ups, 20/14 lbs
30 Row (calories)s
2 Back Squats, 275/185 lbs
2 Weighted Pull-ups, 45/30 lbs
15 Med Ball Sit Ups, 20/14 lbs

*option #2 (lighter) 5 RNDS 30 cal row 21-18-15-12-9 Goblet squat & Pull-ups 15 med ball sit-ups

 

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WOD: Friday August 29, 2014

Push Jerk 5-5-5-5-5

*Use the heaviest weight you can for each set.
**Rest as needed between sets.

***Push Jerk 5X5 or 25 singles

Complete as many rounds as possible in 20 mins of:
Farmer’s Carry W/ Plate (Pinch Grip), 40 yd
18 Toes-to-bars
12 Weighted Step-ups, 45/30 lbs

 

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WOD: Thursday August 28, 2014

Deadlift 1×1 at 75% 1RM
Deadlift 1×1 at 80% 1RM
Deadlift 1×1 at 85% 1RM
Deadlift 1×1 at 90% 1RM
Deadlift 1×1 at 95% 1RM

*Rest as needed between sets.

**1-3 reps (singles) @95% of 1RM

7 rounds for time of:
7 Double Kettlebell Push Press, 24/16 kg
11 Kettlebell Swing (American)s, 24/16 kg
7 Medicine Ball Burpees

 

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WOD: Wednesday August 27, 2014

For time:
Row, 1000 m
– then –
2 rounds of:
50 Double Unders
3 Rope Climbs
– then –
Row, 500 m
40 Weighted Pistols (Alternating Legs)s, 16/12 kg
Row, 500 m
– then –
2 rounds of:
30 Weighted  Lunge Steps, 40/25 lbs
30 Weighted Rotating Side Planks 20/12.5 lb
– then –
Row, 1000 m

-Double Unders sub = 50 high jumps

-Weighted Pistols 16/12 kg (total)

-Weighted Lunges (Forward or backward) 45/30 (total)

-Weighted Rotating Side Plank 20/12.5 (total)

 

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WOD: Tuesday August 26, 2014

Squat Clean 5-5-5-5-5

*Use the heaviest weight you can for each set.
**Rest as needed between sets.

***Squat Clean 5×5 or 25 singles

Complete as many rounds as possible in 18 mins of:
10 Strict Pull-ups
20 Box Jumps, 24/20 in
Handstand Hold, 30 secs

*Sub 45 sec superplank or 1 min standard plank.

**Only time inverted counts.

 

 

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WOD: Monday August 25, 2014

Front Squat 1×1 at 75% 1RM
Front Squat 1×1 at 80% 1RM
Front Squat 1×1 at 85% 1RM
Front Squat 1×1 at 90% 1RM
Front Squat 1×1 at 95% 1RM

*Rest as needed between sets.

**3-4 reps (singles) @95% of 1RM

For time:
Run, 800 m
30 Dumbbell Snatches, 45/30 lbs
10 Barbell Rollouts
Run, 600 m
40 Dumbbell Snatches, 45/30 lbs
15 Barbell Rollouts
Run, 400 m
50 Dumbbell Snatches, 45/30 lbs
20 Barbell Rollouts

*DB Snatch from hang position (total)

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WOD: Saturday August 23, 2014

Circuit A

4 rounds for time of:
Row, 250 m
6 Deadlifts, 275/185 lbs
6 Burpees

Circuit B

4 rounds for time of:
2 Rope Climbs
24 Battle Ropes
12 Box Jump Overs

*Alternate circuits each round.

**Rest 90 sec between circuits.

 

 

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