WODs

8/18/12

miked_pushjerk

WOD: Teams of 3

12 min AMRAP:

400m Run as a Team, then:

P1 – Max Reps Push Jerk

P2 – 10 Box Jump Overs

P3 – Rest

*Team Score = Total Reps of Push Jerk

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8/17/12

033

Strength:

Clean Grip Deadlift x 2
Ring Pull-Up x 5
LAX Ball Shoulders/Piriformis

Conditioning:

500m Row
50 Box Jumps (20″)
500m Row

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8/16/12

tom_boxjump

Strength:

Push Press x 3

Uneven Step-Ups x 3R/3L

Hamstring Stretch x 30 sec R/L

Conditioning:

Every  Minute on the Minute for 8 Minutes:

10 DB (or KB) Push Press

10 Ab-Mat Sit-Ups

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8/15/12

andy_clean

WOD:

3 Rope Climbs

10 Burpees

400m Run

2 rope Climbs

20 Burpees

300m Run

1 Rope Climb

30 Burpees

200m Run

Whole Life Challenge Registration Starts Today!

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8/14/12

truett_dl

Strength:

Hang Power Snatch x 2

Weighted Pull-Ups x 5

Thoracic Spine Roll-Out x 60 sec

Conditioning:

20 Pull-Ups

60 Push-Ups

20 Pull-Ups

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8/13/12

sandbagrun

Strength:

Front Squat x 2
HSPU x 3-7
Single Leg Hip Bridge x 6 (3R/3L)

Conditioning:

“Karen”

150 Wall Ball Shots (20/14 lb) for time

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8/12/12

mo_bdaysign

WOD:

Every Minute on the Minute for 9 minutes, perform 3 Heavy Power Cleans. Try to add weight to your bar after Rounds 3 and 6.

Then, at 9:00 on the clock:

800m Run for Time

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8/11/12

126

WOD: Working with a partner and with only one partner working at a time, complete the following:

200 Single Unders
2 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
200 Single Unders
4 Rounds of Cindy
200 Single Unders
6 Rounds of Cindy
200 Single Unders
8 Rounds of Cindy
200 Single Unders

*P1 does 100 SU, P2 does 100 SU, P1 does 5 pull-ups, P2 does 10 push-ups, P1 does 15 air squats. Complete the reaminder of the WOD in this pattern.

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8/10/12

jeanne_gobletsquat

Strength:

Clean Grip Deadlift x 5

Strict Pull-Ups x AMRAP

Foam Roll Lumbar Spine

Conditioning: 5 Rounds for Total Reps

20 sec Ring Push-Ups

40 sec Rest

20 sec Stone Shoulders

40 sec Rest

20 sec Thrusters (45lb Bar)

40 sec Rest

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8/9/12

tiff_ropeclimb

Strength:

Pistols x 3 R/L

Renegade Rows x 5

Face Pulls x 10

Conditioning: For Time

100m Sprint

10 Box Jump Overs

Rest 30 sec

200m Sprint

20 Box Jump Overs

Rest 60 sec

300m Sprint

30 Box Jump Overs

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