Complete for Load:
Snatch, 2-2-2-2-2-2-2
Snatch Push Press + Overhead Squat, 3 + 1 X 5
Weighted Good Mornings, 5-5-5
Rest approx 2 mins between lifts
8-27-13
Complete 3 rounds for time:
10 Kettlebell Swings, 53/35
Sprint 300 meters
Rest 5 mins
Complete 3 rounds for time:
10 Push Press, 95/65
Sprint 300 meters
Rest 5 mins
Plank Holds, Accumulate 5 mins
8-26-13
Front Squat, 2-2-2-2-2 @ 75%
21-15-9 reps for time of:
Wall balls, 20/14
Toes to bar
Burpees
8-24-13
Class schedule remains the same until further notice: weightlifting at 7 a.m. and regular WOD at 8 a.m.
In teams of 4
Complete For Time:
Run 400 meters (all team members complete together)
*15 Box Jumps
*15 Kettle Bell Swings
*15 Sit-ups
*15 Thrusters (75/55)
25 Push-ups (all team members complete together)
*15 Box Jumps
*15 Kettle Bell Swings
*15 Sit-ups
*15 Thrusters (75/55)
50 Air Squats (all team members complete together)
*15 Box Jumps
*15 Kettle Bell Swings
*15 Sit-ups
*15 Thrusters (75/55)
25 Toes-to-Bar (all team members complete together)
*15 Box Jumps
*15 Kettle Bell Swings
*15 Sit-ups
*15 Thrusters (75/55)
*Each team member completes each movement; only one person performs each exercise at a time. The team moves on when all team members have rotated and completed 15 reps of each exercise.
8-23-13
Complete 3 reps every minute for 8 mins:
Back Squat, 70% of 1RM
~then~
“Diane”
21-15-9
Deadlift (225/145)
Handstand Push-Ups
8-20-13
3 Rounds for time:
10 Pull ups
20 Push ups
30 Squats
Run 150 meters
Rest 2 mins
3 Rounds for time:
10 Pull ups
20 Push ups
30 Squats
Row 200 meters
Rest 2 mins
3 Rounds for time:
10 Pull ups
20 Push ups
30 Squats
Run 150 meters
8-19-13
Front Squat, 3-3-3-3-3 @ 70%
AMRAP in 10 Minutes
5 Squat Clean to Overhead (155/105)
25 Doubles
