WODs

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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8/8/12

mo_bday

Happy Birthday Coach Mo!!!

Mo’s “Great 28″ B-Day WOD:

28 Burpees

28 Box Jumps (24/20″)

28 Cleans (135/95 lbs)

28 Pull-Ups

28 Push-Ups

28 Jumping Lunges

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8/7/12

simon_DL

Strength:

3 Hang Power Snatch + 3 OHS

Pigeon Pose x 30 sec R/L

LAX Ball Shoulders

Conditioning:

8 x 200m Row

*90 sec Rest between efforts. Record fastest and slowest times.

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8/6/12

6am_handstand

Strength:

Front Squat x 3

Dumbbell Strict Press x 7

Front Rack Stretch x 20 sec R/L

Conditioning:

50 Lunges

600m Sandbag Run

50 Lunges

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8/5/12

group_row

Strength: 3 Rounds

10 Tough Ring Rows

5 High Box Jumps

Couch Stretch x 30 sec R/L

Conditioning: With a partner, complete the following for time:

80 Push-Ups (one hand on slam ball, switch hands each rep and switch partners as needed)

60 Cal Row (switch every 15 calories)

80 Weighted Sit-Ups (with slam ball, switch every 20 reps)

60 Cal Row (switch every 15 calories)

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8/4/12

saturday_sledgerun

WOD:

Clean and Jerk (95/65 lbs):

10-9-8-7-6-5-4-3-2-1

Ball Slams (20/15 lbs):

1-2-3-4-5-6-7-8-9-10

*10 C&J, 1 Ball Slam, 9 C&J, 2 Ball Slams, etc…

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8/3/12

tara_lastday

Strength: 3 Rounds

Goblet Squat x 10

Single Leg Deadlift x 8 R/L

Up Dog Stretch x 30 sec

Conditioning:

4 x 400m Sprint

Rest 2 minutes between efforts

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8/2/12

becky

Strength:

Clean Grip Deadlift x 5

Push Press x 5

Pigeon Pose x 30 sec R/L

Conditioning: For Time

Wall Walks: 5-4-3-2-1

Pull-Ups: 10-8-6-4-2

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