Every minute on the minute for 10 mins
2 Back squats at 70% of 1 rep max
~then~
AMRAP in 10 mins of:
15 Burpees
25 Abmat sit-ups
8-20-12
15 mins to establish a 1 RM Sumo Deadlift
~then~
For time
Sumo “Diane”
21-15-9 reps of:
Sumo Deadlift @ 50% of above
Handstand push ups
8-18-12
8 AM WOD
Overhead Squat, 2-2-2-2-2
Front Squat, 2-2-2-2-2
Back Squat, 2-2-2-2-2
Progressively increase the load each round. Complete all OHS before moving to FS, then to BS.
———————-
9 AM (weightlifting)
10 mins to establish a 3 rep max, Snatch
10 mins to establish a 3 rep max, C & J
Rest approx 3 mins between attempts
a) Snatch Pulls 3 X 3
b) Snatch Balance, 3 X 3
8-17-12
For Load:
Shoulder Press, 1-1-1-1-1
Push Press, 3-3-3-3-3
Jerk, 5-5-5-5-5
This is to be completed as a press complex. Once you unrack the bar, complete 1 Press, followed by 3 PP, then 5 Jerks (any way) prior to racking the bar.
~then~
For time:
21-15-9 reps of:
Row (calories)
Pull-up
8-16-12
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 you are a 3-4 WOD per week CFer, this is a great opportunity to hit a WOD you missed earlier in the week or from previous post. Also a great time to gain a Leader Board spot!
Goat Day – This is your opportunity to hit those weak gymnastic areas (muscle-up, handstand) or want to improve on a lifting technique. Again, use these weaknesses and create a short/intense WOD.
Read the full article at Mobility WOD.
8-15-12
5 Rounds for reps:
1 min ME Double-unders
1 min rest
1 min ME Toes-to-bar
1 min rest
1 min ME Kettlebell swing, 53/35
1 min rest
8-14-12
Max Effort:
Snatch-grip deadlift, 3 RM
~then~
3 rounds for time of:
Run 400 meters
10 Hang Power Cleans, 155/100
8-13-12
“CINDY”
Complete AMRAP in 20 mins
5 Pull-ups
10 Push-ups
15 Squats
Just sitting down after two long days of demolition and reconstruction at the box. I really appreciate Nick, Rory and Burt for helping on Saturday after the 8 AM WOD. We were able to get quite a bit complete on Saturday. Jared, Shawn, Will and Matt came out Sunday afternoon to help out–moving those 100 lb stall mats around is no joke. I really appreciate you guys lending an extra hand and taking a few hours out of your day to improve your gym. There is still much to do over the next week or two, so please be patient.
8-11-12
8 AM WOD
Team “FRAN”
———————-
9 AM (weightlifting)
10 mins to establish a 5 rep max, Snatch
10 mins to establish a 5 rep max, C & J
Rest approx 3 mins between attempts
a) Snatch Pulls 3 X 3
b) Snatch Balance, 3 X 3
