Blog

8/28/2012 – WOD

Strength: Shoulder Press 7×2 (85% or higher for all sets)

Row 2k
Rest 10 min
4 Rounds for time:
5 Push Press 155/105lb or (65% of 1RM)
5 Box Jumps 36″/28″
Then
400m Sprint Run

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7pm class rowing 2k

8/25/2012 – WOD

10 Wall Balls 20/14lb
10 KB Swings 70/35lb
10 Burpees
200m Run
—Rest 1 min
15 Wall Balls 20/14lb
15 KB Swings 70/35lb
15 Burpees
400m Run
—Rest 2 min
20 Wall Balls 20/14lb
20 KB Swings 70/35lb
20 Burpees
800m Run
—Rest 3 min
15 Wall Balls 20/14lb
15 KB Swings 70/35lb
15 Burpees
400m Run
—Rest 2 min
10 Wall Balls 20/14lb
10 KB Swings 70/35lb
10 Burpees
200m Run
***WOD Notes: Each Round (mainly the runs) should be as fast as possible, since there is rest in between sets!

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Jackie getting her first toe to bar!

8/22/2012

4 Min AMRAP:
4 Power Clean 185/125lb or (60% of 1RM Jerk)
4 Push Jerk 185/125lb or (60% of 1RM Jerk)
—Rest 3 Min
4 Min AMRAP:
250m Sled Drag 90/45lb
Tire Flips 350lb (with remaining time left in 4 min)
***Score = # of tire flips
—Rest 3 min
1,000m Row for time

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8/20/2012

1) Pause Front Squats 5×2 (80% of 1RM—Hold bottom for 5 Sec)

2) Find 1RM Thruster (No more than 5 sets)

5 Rounds: Each Round must be ALL OUT!

5 Front to Back Thrusters (175/115lb or 70% of 1RM Thruster)
15 Chest to Bar Pull Ups
200m Sprint Run
***Rest 3 min between rounds

WOD Notes: This is an anaerobic threshold interval style WOD. Do your best to perform each round all out and choose a fairly heavy weight and band that will allow you to perform all 15 pull-ups unbroken.

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8/18/2012

“Fight Gone Bad” (Benchmark WOD)
3 Rounds for total reps: 1min each movement
Wall Balls 20/14lb
SDLHP 75/55lb
Box Jumps 20/18″
Push Press 75/55lb
Row (Calories)
—Rest 1 minute

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