8-14-14
“Pom Squad” Teams of 2 15-Minute Clock Row 1000 Meters In time remaining, AMRAP: 30 Wall balls (20/14) 30 Burpees
8-13-14
Deadlift Build to a Heavy 3-Rep -then- Every minute on the minute for 14 minutes: Odd – 7 Deadlifts (60%) Even – 200m Run
8-11-14
“Jackie” 1000 Meter Row 50 Thrusters (45/35) 30 Pull-Ups -then- 20 Minutes to build up to heavy set: 1 Power Snatch + 1 Hang Squat Snatch
8-9-14
AMRAP in 20 Minutes: 6 Power Cleans (185/135) 12 Burpees 14 Toes to Bar 200 Meter Run SCHEDULE CHANGE REMINDER: 7:00-9:00 Weightlifting Clinic in Gonzales. NO REGULAR WOD IN GONZALES. 8:00 WOD in Prairieville. Virtus members from both locations are …
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8-8-14
Complete For Time: 21-15-9: Front Squats: (135/95) Kettlebell Swings (70/53) 400 Meter Run -Then- Deadlift (5×5)
8-7-14
Skill: Wall walks/shoulder touches AMRAP in 12 Minutes: 10 burpees 25 doubles (or 1 min practice)
8-6-14
Overhead Squat Build to heavy single Snatch balance Build to heavy single Squat snatch Build to a heavy single
8-5-14
“Open Test” AMRAP 20 minutes: 50 Wallballs (20/14) 50 Double-Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-Ups 30 Burpees 20 Power Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Muscle-Ups (Sub for muscle-ups …
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8-4-14
Complete 5 rounds for time: 7 Deadlifts, 275/185 30 Air Squats 7 Strict Handstand push-ups **If you cannot perform a Strict HSPU, perform 2:1 hand-release push-ups ~then~ Back Squat, 7-7-7
