WOD: WEDNESDAY AUGUST 20, 2014

“DEL”

For time:

25 Burpees

Run (medicine ball), 20/14 lbs, 400 m

25 Pull Up (Weighted)s, 20/14 lbs

Run (medicine ball), 20/14 lbs, 400 m

25 Handstand Push Ups

Run (medicine ball), 20/14 lbs, 400 m

25 Pull Up (Chest To Bar)s

Run (medicine ball), 20/14 lbs, 400 m

25 Burpees

 

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WOD: Tuesday August 19, 2014

Sumo Deadlift 3-3-3-3-3-3

Complete as many rounds as possible in 20 mins of:

Row, 300 m

2 Rope Climbs

30 Air Squats

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WOD: Monday August 18, 2014

Push Press 1×3 at 70% 1RM

Push Press 1×3 at 75% 1RM

Push Press 1×3 at 80% 1RM

Push Press 1×3 at 80% 1RM

Push Press 1×3 at 85% 1RM

Push Press 1×3 at 85% 1RM

*Rest 3 mins between sets.

4 rounds for time of:

18 Knees To Elbows

9 Hang Cleans, 135/95 lbs

2 Wall Walks

*Hang Clean (Power or Squat)

 

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WOD: Saturday August 16, 2014

3 rounds for time of:

Walking Lunge, 50 m

7 Snatches, 135/95 lbs

21 Pull-ups

24 One Arm Alternating Kettlebell Swings, 20/16 kg 27

Box Jumps, 24/20 in

 

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WOD: Friday August 15, 2014

Front Squat 3-3-3-3-3-3

*Use the heaviest weight you can for each set.

**Rest as needed between sets.

Every 2 mins for 10 mins do:

Run, 200 m 12

Wall Balls, 25/16 lbs

Every 2 mins for 10 mins do:

Run, 200 m

12 Push-up (hand release)s

*Alternate between EMOMs every 2 minutes.

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WOD: Thursday August 14, 2014

Power Clean 1×3 at 70% 1RM

Power Clean 1×3 at 75% 1RM

Power Clean 1×3 at 80% 1RM

Power Clean 1×3 at 80% 1RM

Power Clean 1×3 at 85% 1RM

Power Clean 1×3 at 85% 1RM

*Rest 3 mins between sets.

Complete as many rounds as possible in 20 mins of:

50 Battling Ropes

40 AbMat Sit-ups

30 Row (calories)s

Sled Pull, 20 yd

*Sled pull should be heavy.

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WOD: Wednesday August 13, 2014

21-18-15-12-9-6-3 reps, for time of:

Deadlift, 185/125 lbs

Burpee Pull Up

Kettlebell Swing (American), 32/24 kg

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WOD: Tuesday August 12, 2014

Bench Press 1×5 at 65% 1RM

Bench Press 1×5 at 70% 1RM

Bench Press 1×5 at 75% 1RM

Bench Press 1×5 at 75% 1RM

Bench Press 1×5 at 80% 1RM

Bench Press 1×5 at 80% 1RM

*Rest 3 mins between sets.

6 rounds, each round for time, of:

Run, 200 m

3 Squat Cleans, 165/103 lbs

6 Handstand Push-ups

*Rest 1 min between each round.

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WOD: Monday August 11, 2014

Hang Power Snatch 1-1-1-1-1-1-1

For 4 cycles:

AMRAP in 4 mins of:

2 Rope Climb (Legless)s

4 Turkish Get Ups, 16/12 kg

6 Pistols (Alternating Legs)s

*Rest 1 min between each cycle. For each cycle continue the AMRAP.

-Rope Climb sub 1:1 seated progression -TGU (total) -Pistols (total)

 

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WOD: Saturday August 9, 2014

Deadlift 1×5 at 65% 1RM

Deadlift 1×5 at 70% 1RM

Deadlift 1×5 at 75% 1RM

Deadlift 1×5 at 75% 1RM

Deadlift 1×5 at 80% 1RM

Deadlift 1×5 at 80% 1RM

Complete as many rounds as possible in 18 mins of:

7 Pull-ups

3 Power Snatches, 115/75 lbs

13 Box Jumps, 24/20 in

*Every 3 min perform 3 burpees.

 

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