9/30/14…WOD

9/30/14…WOD

Warm Up:TC

Skill/Strength:

  • Snatch Mech….5-10 MINs

WOD:

Barbell Complex

10 Rounds

  • 5 Hang Power Snatch (Close Grip)
  • 5 Push Press
  • 5 Back Squats
  • 5  Step ups with Right leg–20″ (*scale* us body weight)
  • 5 Step ups with Left Leg–20″

30 MIN CAP

  • Men # 95/75/45
  • Women# 65/55/33

Pace workout—Stay Moving

 

 

9/27/14…WOD

Warm up:TC

WOD:

Teams of 2

10 MIN AMRAP

  • 8 S2OH 135/95
  • 10 Alternating Box Jumos 24/20
  • 12 T2B

(Split Reps)

Rest 5 MINS

5 MIN AMRAP

  • 100 yard Run/Sprint relay (50 yards down 50 back) in the back

Rest 3 MINS

3 MIN AMRAP

  • Max Burpees to Plate (Alternating)

9/26/14…WOD

Warm up: TC

Skill/Strength:

16 Mins to Complete

  • 4×3 High Hang Snatch (Work Speed)
  • 4×2 Hang Snatch (Light to Moderate Weight)
  • 5×1 Full Snatch (Working heavy)

WOD:

For time:

  • Run 800m
  • 21 OHS 95/65
  • 21 Burpees
  • Run 400m
  • 15 OHS 95/65
  • 15 Burpees
  • Run 200m
  • 9 OHS 95/65
  • 9 Burpees

 

 

9/24/14…WOD

Warm up:TC

Skill/Strength:

  • Back Squat 6×2 @ 80-85%

WOD:

Lurong “The Capacity Tester”

13 MINs

  • 4 MINS Max CAL row
  • rest 1 MIN
  • 3 MINS Max C2B pull-ups
  • rest 1 MIN
  • 2 MINS Max Back Squats 165/115 (Rack permitted– if not doing challenge you can take it from the ground)
  • rest 1 MIN
  • 1 MIN Max S2OH 135/95

 

9/20/14…WOD

Warm up:TC

WOD:

Teams of 2

  • Run 200m with plate 45/25 (100m Each person)
  • 12 tire flips (6 each or 12 together)
  • 200m farmers carry squeezing 25# bumpers
  • 16 Shoulder to Overhead 135/95 (16 Per Person)
  • 200m Carry with barbell overhead 135/95
  • 32  c2b Pull-ups (split)
  • 200m partner carry (scale- carry heavy med ball or plate)
  • 64 Burpees split
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