Saturday 8.10.13
Team WOD (team of 2-3)
Seven rounds for time of:
7 Pull-Ups
7 Box Jumps
7 Dumbbell Ground to Overhead
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Friday 8.9.13
2 min AMRAP: 10 KBS (55#/35#), 10 burpees
Rest 2 min
2 min AMRAP: 10 push press (115#/85#), 7 t2b
Rest 2 min
2 min AMRAP: 1 full shuttle run 5-10-15-20-25.
Thursday 8.8.13
10 min amrap:
10 power clean (weight should allow you to go unbroken)
200m run
Rest 1 min
10 min amrap:
10 KBS
30 DU*
*60 singles
Rest 1 min
10 min amrap:
1 deadlift 90-95% max.
200 m run
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Wednesday 8.7.13
A1. Shoulder press – 3.3.3.3 @12×2 x 4; rest 1 min
A2. DB Russian step ups – 6-8 reps x 4; rest 1 min
B. DB external rotations- 10-12 reps @ 4010 x3; rest 45 sec
+
In teams of two, partners alternate to complete 8 rounds each of:
Box Jump Overs (24″/20″) x 10 reps
100 Meter Run
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Tuesday 8.6.13
Four rounds for time of:
Thrusters x 10 reps
400 Meter Run
Weight and implement (dumbbell or barbell) are up to the athlete.
Monday 8.5.13
A1. Pull up- 3.3.3.3 @ 30X0 x 5; rest 15 sec/1 min
A2. Bulgarian split squat- 6-8 reps @ 3010 x 5; rest 1 min
B. Powell raise – 10-12 each @ 40X0 x 4; rest 1 min
+
Prowler push – 20 sec “all out” w/ 90#/60# external x 6; rest 2:40
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Saturday 8.3.13
A.
In teams of three, complete as many rounds as possible in 15 minutes of:
135/95 lb. Power Snatch x 3 reps
24/20″ Box Jump Overs x 6 reps
Push-Ups x 9 reps
Rest EXACTLY five minutes, and then:
B.
In teams of three, complete as many rounds as possible in 15 minutes of:
Pull-Ups x 5 reps
Burpees x 10 reps
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Friday 8.2.13
A. Power clean 3,3,3,3,3 – rest 2 min.
+
5 rounds for time:
100 DU (parellette jumps overs if you can’t do DU)
400m run
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Thursday 8.1.13
15 min of mobility
+
(90-95%)
7 push press – 115/85
7 front squats – 115/85
200 m run
Rest 3 min
X
5 sets
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Tuesday 7.30.13
10 Minute AMRAP
10 Burpees
10 KBS (35/25)
Run to the dumpster and back!
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