Monthly Archives: July 2013

WOD 8-1-13

Strength Bench Press warm-up sets: 5 @ 40%, 5 @ 50%, 3 @ 60% working sets: 5 @ 75%, 3 @85 %, AMRAP @ 95 %  (MAKE A NOTE OF THE # OF REPS HERE!!) WOD In ANY order, you … Continue reading

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WOD 8-1-13

Strength 1)Wendler- DEAD LIFTS – if you know your 1 RM DeadLift, Calculate 90% of your 1 RM and then use the 90% number to calculate the following warm up and working sets: warm-up sets: 5 @ 40%, 5 @ … Continue reading

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WOD 7-31-13

Strength Wendler- Strict Press warm-up sets: 5 @ 40%, 5 @ 50%, 3 @ 60% working sets: 5 @ 65%, 5 @75 %, AMRAP @ 85 % (MAKE A NOTE OF THE # OF REPS HERE!!) WOD 4 rounds For … Continue reading

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WOD 7-31-13

Strength 20 minutes to find a ONE REP MAX SNATCH.  Can be a power snatch or a full snatch. Games WOD Naughty Nancy (25 minute time cap) 4 Rounds for time 600 m Run 25 Overhead Squats (135/95) After Party … Continue reading

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WOD 7-30-13

Strength Strict Press warm-up sets: 5 @ 40%, 5 @ 50%, 3 @ 60% working sets: 5 @ 75%, 3 @85 %, AMRAP @ 95 % WOD 14 Minute AMRAP 12 Box Jumps 10 Push Press 8 Burpee DOUBLE Hops … Continue reading

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WOD 7-30-13

STRENGTH: 1) Wendler-Strict Press- if you know your 1 RM Strict Press- Calculate 90% of your 1 RM and then use the 90% number to calculate the following warm up and working sets: warm-up sets: 5 @ 40%, 5 @ … Continue reading

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WOD 7-29-13

STRENGTH 1) Wendler- Back Squats- if you know your 1 RM Back Squat, Calculate 90% of your 1 RM and then use the 90% number to calculate the following warm up and working sets: warm-up sets: 5 @ 40%, 5 … Continue reading

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WOD 7-27-13

Partner WOD For time: Both Partners run 1 mile TOGETHER  must stay within hand holding distance!!!! Upon return of run Partner A completes: 50 reps of 45lb Thruster 30 Pull-ups THEN Partner B completes: 50 reps of 45lb Thruster 30 … Continue reading

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WOD 7-26-13

Strength Over head Squats- 20 minutes 1) Your overhead squat form is good: go for a 5 rep max (from the rack) 2) Your overhead squat is horrible – work on form with low weight. WOD For total reps – … Continue reading

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WOD 7-25-13

Strength Wendler- Dead Lifts – Bench Press WOD “Diane” 21-15-9 reps for time Deadlift Handstand Push Ups

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