08/21/2014

WOD

Mobility / Dynamic Warm-up

800M Run

50 Sit Ups

Skill/Strength

Kipping

Strength:

5×5 Back Squats @70%

WOD: FRAN – For Time

21-15-9

Thrusters (95/65)

Pull Ups

08/20/2014

WOD

Last time we did this workout was May 30th. Re-test yourself!

Mobility / Dynamic Warm-up

“Ass to Grass”

3x 10 Wall Balls

3 x 10 KB Swings

Skill/Strength

3 Position Clean

7 Minute EMOM

Power Snatch + Low Hang Snatch Go Light

Work to Heavy

WOD: 5 Rounds For Time

400m Run

15 Wall Balls (20/14)

10 KB Swings (53/35)

08/19/2014

WOD

Mobility / Dynamic Warm-up

400M Run

100 Hollow Rocks or 5 Minutes of Work

Skill/Strength

Find Max Height Box Jump

Strength:

Find 1 RM DeadLift

10 @35% 8 @ 45% 6@ 55% 4@ 65% 3@75% 2 @ 85% 1@95% 1@100% +

WOD: OPENS WORK OUT 14.3 8 Minute AMRAP

MEN:

135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN

95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

08/18/2014

WOD
Mobility / Dynamic Warm-up3 Rounds

2 Wall Walks

10 KBS

15 Sit Ups

Skill/Strength

HandStands

Strength:

7 Minute EMOM

3 Bear Complexes

WOD

5 Rounds For Time

21 WallBall Shots (20/14)

18 Pull Ups

15 Kettlebell Swings

12 HSPU

08/13/2014

WOD

Mobility / Dynamic Warm-up

“Good Morning Vietnam” Warm UP

3×5 Goblet Squats

3×10 Push Ups

2 Minutes Hollow Rocks

Skill/Strength

No Skill

Strength:

3x3x3x3x2x2x1x1x1x1

Power Cleans

5 Power Cleans (145/100)

10 T2b

15 Wall Balls (20/14)

08/12/2014

WOD

Mobility / Dynamic Warm-up

“Good Morning Vietnam” Warm UP

63 Burpees

Skill/Strength

No Skill

Strength:

5×5 Heavy OHS

WOD: For Time 15 Minute Cap

“Nancy” 5 Rounds For Time

400 M Run

15 OHS (95/65)

Spark-Of-Madness

08/11/2014

WOD

Mobility / Dynamic Warm-up

2 Minutes ass to grass

200 Meter Run

2x 10 KB Swings

2x 10 Pull Ups

1 Minute plank in between rounds

Skill/Strength

No Skill

Strength:

Off the rack work to 1RM Thruster (Use your hips!)

WOD: For Time 15 Minute Cap

50 Thrusters (95/65)

40 Pull Ups

30 KB Swings (53/35)

20 T2b

10 Handstand Push Ups