8-10-12
Complete for time: 100 Kettlebell snatches, 70/53 Every minute on the minute, 3 hand-release push ups There is a 25 minute time limit
8-9-12
Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, foam roller, stretching to stay in the game. Make-up Day – If …
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8-8-12
Max Effort: 12 mins to complete a Max Effort of: 1 Behind the neck split jerk + 1 Power Jerk This lift is to be completed from the rack. You will unrack the weight behind the neck, complete the split …
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8-7-12
Every minute on the minute for 7 minutes: 2 Hang Power Cleans, 65% of 1 RM ~then~ 4 Rounds for time: 40 Unbroken double-unders 15 Kettlebell swings, 70/53 Run 400 meters Rest 90 secs between rounds. You may do …
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8-6-12
Complete for time: Row 20 cals 30 Wall-balls, 20/14 20 Toes-to-bar 30 Box jumps, 20 inch (games standard) 20 KB Sumo dead lift high-pull, 70/53 30 Burpees 20 Shoulder-to-overhead, 135/95 (from the ground) 100′ Overhead walking lunge, 45/25 Happy Birthday, …
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8-4-12
8 AM WOD: Foundations: 3 rounds for time of: 400 m Run 10 Deadlifts 155/95 lbs 20 Kettlebell Swings 53/35 30 Sit-up (abmat)s ______________________________ 9 AM (weightlifting) 10 mins to establish a 1 rep max, Snatch 10 mins to establish …
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8-3-12
For Time: 21 Back Squats, body weight 41 V-ups 15 Back squats, body weight 30 V-ups 9 Back squats, body weight 18 V-ups
8-2-12
Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, foam roller, stretching to stay in the game. Make-up Day – If …
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