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PCSSLED-1024×682
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DMSPRESS-1024×682
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ESDBSNATCH-1024×682
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ESPU1-e1373672936646-1024×997
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DMSDBSNATCHC-1024×682

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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WOD: Friday August 22, 2014

Bench Press (close grip) 3-3-3-3-3-3

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

5 rounds for time of:
Inchworm With Push Up, 20 yd
Sled Pull, 20 yd
20 Dumbbell Thruster (one arm)s, 45/30 lbs
20 Hollow Rocks

*Sled forward or backward pull

**DB Thruster (total)

 

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WOD: Thursday August 21, 2014

Power Snatch 1×3 at 70% 1RM
Power Snatch 1×3 at 75% 1RM
Power Snatch 1×3 at 80% 1RM
Power Snatch 1×3 at 80% 1RM
Power Snatch 1×3 at 85% 1RM
Power Snatch 1×3 at 85% 1RM

Rest 2 mins between sets.

As many reps in 20 mins as you can of:
Front Rack Lunge, 65/45 lbs
Kettlebell Swing (American), 24/16 kg
30 Double Unders

*20 min ladder 4*8*12*16……

**Front rack or back racked lunge (65/45)

 

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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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