Daily WOD Post

  • 8.30.14

     

    WOD
    8 minute time cap:
    800m run
    10 squat cleans 155/105

    At the 8:00 mark 4 Rounds:
    15 Deadlifts 155/105
    200m Plate carry 45/25
    *Deadlift weight will be the same as the squat cleans.



  • 8.29.14

     

    OLY
    10 minute EMOM
    1 Hang snatch + 2 Overhead squats

    WOD
    "Karabel"
    15 min AMRAP
    3 power snatches 135/95
    15 ball balls



  • 8.28.14

     

    WOD
    2 min max effort KB snatches 53/35
    1 min rest
    2 min max effort KB swings 53/35
    1 min rest
    2 min max effort KB goblet squats 53/35
    1 min rest
    2 min max effort KB high pulls 53/35
    1 min rest

    At the 12:00 mark complete for time:
    15-12-9
    Burpees
    Sit ups
    * There will be 5 scores for this WOD (4 ME scores + time for the 15-12-9).



  • 8.27.14

     

    SKILL
    600m run for time

    WOD
    "Cindy"
    20 minute AMRAP
    5 Pull ups
    10 Push ups
    15 Air squats
    * Friends can either do 10 min of Cindy, or the full 20 min as a team.



  • 8.26.14

     

    STRENGTH
    15 min to establish a 1-rep max Split Jerk

    WOD
    12 min AMRAP
    15 Box Jumps
    30 Double unders
    1 Handstand walk 10 feet (Scaled will do 1-1 Wall walks)
    * Each round add 1 HS walk (10 feet)



  • 8.25.14

     

    STRENGTH
    15 min to establish a 1-rep max Front squat

    WOD
    21-15-9
    Power cleans 135/95
    Toes to bar



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