WODs

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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8/1/12

adam_bentoverrow

WOD #1: For Time

50 Box Jumps

40 Goblet Squats

30 Sit-Ups

20 Kettlebell Swings

10 Pull-Ups

Rest 2 min

WOD #2: 3 min AMRAP

Power Cleans (115 /85 lbs)

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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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