8/22/2014

WOD

Mobility / Dynamic Warm-up

200 M Run Backwards

40 Hollow Rocks 2 Minute Plank Skill/Strength Strength: 10 Minute EMOM Perform 2 Clean & Jerks @ 70% 1 RM WOD: Chipper For Time 50 Box Jumps (24\” / 20\”) 40 KB Swings (1.5 Pood / 1 Pood) 30 Burpees 20 Wall Ball Shots (20# / 14#) 10 C2B Pull-ups

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