8/30/14…WOD

8/30/14…WOD

Warm up:TC

WOD:

Teams of 2

  • 50 burpees to Bumper plate
  • Run 400 together
  • 50 Ground to overhead with Bumper plate 45/25
  • Run 400 together
  • 50  Squats holding the bumper plate 45/25
  • Run 400 with bumper plate overhead 45/25
  • 50 Burpees to bumper plate

 

8/27/14…WOD

Warm up:TC

Skill/Strength:

  • 3 Deadlifts every 2 MINS for 5 rounds @ 75-80%

WOD:

  • 50 AB-MAT situps
  • 40 walking lunges
  • 30 burpees
  • 20 Back squats 115/75 (take from ground * scale take from rack)
  • 10 Wall Climbs
  • 20 Back squats 115/75
  • 30 Burpees
  • 40 Walking lunges
  • 50 Ab-Mat sit-ups

8/22/14…WOD

Warm up:TC

Skill/Strength:

15 MINS to Complete

  • 4×3 High Hang Snatch (Working Speed)
  • 4×2 Hang Snatch (Increasing Weight)
  • 5×1 Squat Snatch (Increasing Weight)

WOD:

  • Row 500m
  • 25 OHS 75/55
  • 50 Push ups
  • 25 OHS 75/55
  • Row 500m

8/21/14…WOD

Warm up: TC

WOD:

“Filthy 50”

For time:
50 Box jump 24/20
50 Jumping pull-ups
50 Kettlebell swings 55/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/33
50 Back extensions *Scale* Supermans
50 Wall ball shots 20/14
50 Burpees
50 Double unders

40 Min time Cap

Compare to Aug 21, 2103

8/20/14…WOD

Warm up:TC

Skill/Strength:

  • Back squat 5×5 @ 70-75%of 1RM

WOD:

4 Rounds

  • Row 250m
  • 50 DU/100 Singles

Rest 1 Min Between Rounds

*Each time you mess up DU or singles you have 10 AB-Mat Sit-ups @ the end of the WOD with MAX of 100 Sit-ups

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