8/30/2012 – WOD
Strength: 3x Max Effort Weighted Ring Dips
16 Min AMRAP:
8 Chest to Bar Pull-ups
8 Deadlifts 185/125lb (40% of 1RM)
8 Burpees
7pm class getting ready for the start of the WOD!
Blog
8/29/2012 – WOD
15 min to Practice/find 1RM Hang Squat Clean
7 Min AMRAP Ladder:
1 Hang Squat Clean 185/125lb (65% of 1RM)
2 Toe To Bar
2 Hang Squat Clean 185/125lb (65% of 1RM)
4 Toe To Bar
3 Hang Squat Clean 185/125lb (65% of 1RM
6 Toe To Bar
….
—Rest 3 min
2 x 800m Run For Time
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
7pm class rowing 2k
8/27/2012 – WOD
Strength: 15 Min to Establish 1RM Overhead Squat
21-15-9 reps of:
Overhead Squat 155/105lb OR 55% of 1RM
GI Janes (8’/7′ height)
—Mid-Line: 4×25 Ab Mat Sit-ups (weighted)
6pm class
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!
Jackie getting her first toe to bar!
8/24/2012
Make-up Day
—If you missed a WOD this week, you can make it up today or you can work on anything you’d like to improve.
8/23/2012
Strength: 15 Min to find 1RM Deadlift
WOD—7-1 Reps of:
Hang Squat Snatch 135/95lb OR 65% of 1RM
HSPU 3” Deficit
Then:
200 Double Unders
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
8/21/2012
1) Bench Press 5×3 (all sets must be 90% or higher)
WOD: 3 Rounds for Time:
20 Burpee over Box 24”/20”
20 Toe to Bar
400m Row
