WOD

8.22.14 WOD

WOD: “Randy” 75 Power Snatches [75/55] SKILL: EMOMx12 Odd: 3-5 Squat Therapy Even: 3-5 Muscle ups

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8.21.14 WOD

WOD: 1 Mile Run 1,000 Meter Row 1 Mile Run * Wine & Mobility at 7:15pm

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8.20.14 WOD

“The Seven” 7 RFT: 7 HSPU 7 Thrusters [135/95] 7 Box jumps [24/20] 7 Deadlifts [225, 155] 7 Burpees 7 KBS [70/53] 7 Toes 2 Bar

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8.19.14 WOD

WOD: “Helen” 3 RFT 400m run 21 KB Swings [53/35] 12 Pull-ups STRENGTH: Back Squat 3RM

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8.18.2014 WOD

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Xendurance Challenge “Jackie” 1,000m Row 50 Thrusters [45] 30 Pull-ups STRENGTH/SKILL: EMOMx10 Odd: 7 Box Jumps 24/20 Even: 7 T2B

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8.16.2014 WOD

“31 Heroes” Teams of 2, AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) *One partner always running 400m with Plate(45/25) This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team …

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8.15.2014 WOD

WOD: “Purple Drank” 4 RFT: 6 Deads [315/225] 12 Burpees 40 DU SKILL: EMOMx12 Odd: 3-5 Squat Therapy Even: 3-5 Muscle ups

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8.9.2014 partner WOD

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Partner WOD: partition the reps any way you like. 15 partner deadlifts 200m lunge (one patner is lunging the other holds med-ball over head 20/14#) 15 partner deadlifts 50 ring dips (one partner holds a plank the other does ring dips) 15 partner deadlifts 200 lateral jumps over barbell (one does work the other does a wall-sit) 15 partner deadlifts 800m weighted run (20/14lbs, switch as often as you would like) partner deadlift = (total body weight between you and your partner, lift at the same time)

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8.8.2014

WOD: 4 rounds for total working time: 30 KBS [53/35] 12 HSPU 12 Pullups Rest 1:1

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WOD 8.4.2014

STRENGTH/SKILL: 12 minutes to establish a 1rm Power Snatch. WOD: 12 minute AMRAP of: 7 Power Clean & Jerks [155/105] 7 Front Squats [155/105] Run 200m

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