WODs

7/31/12

jill_boxjump

Skill:

Max Unbroken HSPUs

Strength: 3 Rounds

Front Squat x 12 Reps at 50% 1RM

Hip Bridge x 30 sec Hold

Conditioning: Complete the following for max meters and reps.

4 min Row for Meters

4 min Rest

4 min Rope Climb x AMRAP – WEAR LEG PROTECTION!

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7/30/12

tara_row

Strength: 3 Rounds

5 Ring Pull-Ups

3 Hang Power Snatches

LAX Ball Shoulders

Conditioning: 2 Rounds for Time

10 Right Arm DB (or KB) Thrusters

10 Left Arm DB Thrusters

20 Toes to Bar

5 Right Arm DB Thrusters

5 Left Arm DB Thrusters

10 Toes to Bar

Mechanics of Olympic Weightlifting

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7/29/12

jason_frontrack

Strength:

Ring Dips

5 x 3 (Add weight if possible)

Conditioning:

100m Farmer’s Carry

Rest the same amount of time it took you to complete the carry

200m Farmer’s Carry

Rest the same amount of time it took you to complete the carry

300m Farmer’s Carry

Rest the same amount of time it took you to complete the carry. Then:

3 Rounds:

1 min Burpee AMRAP
1 min Rest

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7/28/12

mandy_squat

WOD: Teams of Four

“Fire Drill”

1 mile Relay Run (2 partners Run 800m with sledgehammer while other partners chest pass medicine ball)

Then Each Partner Completes:

40 Sledgehammer Swings

40 Air Squats

40 Sit-Ups

40 Russian Swings

1 mile Relay Run (All Partners run together and each must carry the sledge for 400m)

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7/27/12

kristine_lsit

Strength: 3 Rounds

Squat Clean x 5

Weighted Push-Ups x 8-12

Foam Roll / LAX Ball Piriformis

Conditioning: Death by 20m Sprint

1 x 20m sprint on Min 1

2 x 20m sprint on Min 2

3 x 20m sprint on Min 3

…. Add 1 sprint every minute until you can no longer complete them within the minute.

Then:

Heavy Russian Swings x Max Reps in 1 Set

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7/26/12

bear_crawl

Strength: Push Jerk

5-4-3-2-2-2

Foam Roll Thoracic Spine for 45 sec between sets

Conditioning:

Summer Time Abs Surprise WOD!!!

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7/25/12

christine_cindy

WOD: Complete the following for total time.

600m Run

30 Wall Ball Shots

90 Double Unders

Rest 2 minutes

400m Run

25 Wall Ball Shots

75 Double Unders

Rest 2 minutes

200m Run

20 Wall Ball Shots

60 Double Unders

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7/24/12

nate_snatch

Strength: 3 Rounds

Ring Pull Ups x 8-12

Deadlift x 5

Pistols (or Pistol Progression) x 60 sec

Conditioning: Working with a partner, complete the following for time:

750m Row

*Non-working partner holds bar in front rack position (155/105 lbs)

60 Box Jumps

*Non-working partner holds bar in OH position (95/65 lbs)

40 Pull-Ups

*Non-working partner holds top of push-up position

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7/23/12

debby_swing

Strength: 3 Rounds

Back Squat x 10 (50-60% of Current 5 Rep Weight)

Strict KB Press x 3R/3L (Heavy)

Chair Stretch x 30 sec R/L

Conditioning: 2 Rounds of the following.

5 min AMRAP:

5 Hang Power Cleans

3 Push Press

8 Ball Slams

*Rest 2 minutes between rounds. 5 min on, 2 min off, 5 min on. Score each round separately.

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7/22/12

030

Skill

10 minutes of Rope Climbs

Conditioning

In 10 minutes

10 Bodyweight Deadlifts

10 Pull Ups

AMRAP

200 Run

10 Burpees


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