081213 WOD

 

BUY IN
Row 600m
-- then --
2 rounds
15 air squats w/ 1 sec pause at the bottom
5 hand stand pushups

STRENGTH
Front Squat
3-3-3-3-3 at least 80%

METCON
3 Rounds
200m Run
20 Thrusters 75/55

CASHOUT
Quad Barbell Smash 2 min each leg
Couch Stretch 2 min each leg

080913

BUY IN
Row 400m
--then--
3 rounds
10 ring rows
15 air squats w/ hands behind head
10 situps

WOD
2 Rounds
Run, 800 m
30 Pull-ups
30 Front Squats, 115/75
30 Toes To Bars
30 Power Cleans, 115/75
CASH OUT
Pistols or progressions
3 x10 (each leg)

080813

BUY IN
Row 1000m
--then--
3 Rounds
10 pushups
15 jumping air squats
5 PVC hang snatch

WOD 1
12-9-6-3
Power Snatch, 95/65 lbs
Burpee
(rest 3 minutes)

WOD 2
3 Rounds
20 Overhead Walking Lunge With Plates, 45/25 lbs
10 Standing Broad Jumps
Run, 400 m
CASH OUT
Wheelbarrow Walks w/ partner
3 lengths of gym each

080713

BUY IN
Run 800m
20 Amens
20 Mt. Climbers
10 pvc deadlifts (for quality)

WOD 1
Deadlift
5-5-5
3-3-3
1-1-1

WOD 2
200 Airsquats for Time

CASH OUT
Weighted Side Plank
3 x 1 min (each side)

080613

BUY IN
5 x 200m row sprint (rest 30 sec between each)
15 medball squat clean & jerk
10 pvc waiter squats

WOD
21-15-9
Ground To Overhead, 135/85 lbs
Overhead Squat, 135/85 lbs
Ab Roller
CASH OUT
Bear Crawls
10 x length of gym

080513

BUY IN
Run 400 m
Row 500m
20 amens
10 kettlebell deadlifts
5 chest to bar pullups

WOD 1
Find the heaviest atlas stone you can lift.
Then go down 2 sizes and perform a 3 stone ladder up to your heaviest with 3 reps per stone.
Perform the ladder 3 times.

WOD 2
10 Min AMRAP
8 Burpee Tuck Jumps
Sprint, 100 m
1 Rope Climb, 15 ft
Sprint, 100 m
CASH OUT
5 min
Practice handstand walks

080213

BUY IN

5 High Knees

15 PVC Overhead Squats

10 MedBall Cleans

5 Squat Cleans @ 40%

WOD 1

EMOM

5 min / 1 squat clean @ 70%

5 min / 1 squat clean @ 75%

5 min / 1 squat clean @ 80%

WOD 2

3 rounds for time of:
15 Overhead Squats, 95/65
15 Pull Up (L)s
15 Split Jerks, 95/65
15 Knees To Elbows
15 Hang Cleans, 95/65
15 Hip Extensions, with 25/15

CASH OUT

3-3-3

Weighted Dips