WOD | August 26, 2013

WOD:

"Karen"

12 min time cap

150 Wall Balls 20/14

Skill/Strength:

30 Good Mornings 45/35

30 Ring Dip (or Matador)

30 Power Cleans 115/75 (focus on form every rep)

30 GHD Sit-ups 

WOD | August 23, 2013

Skill/Strength:

Pull-ups (work progressions and kipping)

WOD:

"Nicole"

20 min AMRAP

Run 400m

Pull-ups Max Reps (unbroken)

*Score is rounds & total Pull-Ups

WOD | August 22, 2013

Skill/Strength:

Back Squat

20 min to find 7RM

WOD:

12 min AMRAP

15 Med Ball Cleans

10 Strict Press 45/35

5 Thruster 45/35

Cash-Out: 100 Twisting AbMat Sit-ups 

WOD | August 21, 2013

Skill/Strength:

Pistols

Work on progressions or at least 20 per leg

WOD:

21-15-9

Deadlift Rx 225/135 Rx+ 275/165

Box Jump Rx 24/20 Rx+ 30/24

Cash-Out: 100 DU or 200 Singles (included in WOD time) 

WOD | August 20, 2013

Skill/Strength:

Bench Press

4 sets max effort 60% of 1RM (rest 2 min between sets)

WOD:

17 min AMRAP

200m Run

10 Front Squats Rx 95/65 Rx+ 115/75

30 Abmat Sit-ups 

WOD | August 19, 2013

Skill/Strength:

OHS 3x3x3x3x3

WOD:

Buy-in: 2 min max KBS 53/35

#1 -- 6 min time cap

50 Double Unders

40 Wall Balls

30 DB Snatch (Heavy as possible)

20 TTB

10 Thrusters Rx 115/75 Rx+ 135/95

Cash-Out: 2 min max burpees

WOD | August 17, 2013

Skill/Strength:

Kipping work (HSPU/Pull-Up/TTB)

WOD:

14 min AMRAP 

Ascending ladder (1-1/2-2/3-3...12-12)

HSPU or Wall Walks

SDHP Rx 95/65 Rx+ 115/75