Monthly Archives: August 2014

Labor Day WOD 9-1-14

“Whitten” Five rounds 22 Kettlebell swings, 70/55 22 Box jump, 24/20 Run 400 meters 22 Burpees 22 Wall ball shots, 20/14 Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade … Continue reading

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WOD 8-30-14

Saturday WOD With a partner (30 minute time CAP): 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of the “Bear Complex” (115/75) FOR TIME Partner 1 does ODD reps Partner 2 does EVEN reps *ONE Bear complex= 1 Power Clean, 1 Front Squat, 1 Push Press, … Continue reading

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WOD 8-29-14

Skills and Warm Up 4 rounds for QUALITY- 15 minute CAP 2 Turkish Get Ups/ side 4 Dragon Tails 6 SLOW Mountain Climbers/per side Strength Wendler ONE PLUS WEEK- BENCH PRESS- using 90% of your 1RM for calculations 5@40%, 5@50%, … Continue reading

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WOD 8-28-14

WOD For time – note that this can also be done on the rower for anyone with injuries that cannot run. 800 m Run- REST 3 minutes 600 m Run- REST 2 minutes 400 m Run- REST 1 minute 600 … Continue reading

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WOD 8-28-14

Skills and Warm Up Dipping birds- weighted with DBs (35/25)- 20 per side Stiff legged “deficit” deadlifts- standing on a 45 lb plate- using less than 40% of your 1 RM- 3 x 10 Pull- Ups- Strict- Accumualte 20 (weighted … Continue reading

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WOD 8-27-14

Warm-up/Skills Double Under practice, Triple Unders  (in between handstands) Hand Stand Holds and Shrugs (nose to wall- hold handstand for 30 seconds, then perform 10 shrugs)  x 3 Hollow Rocks- accumulate 40 Strength Wendler ONE PLUS WEEK- Strict Press- using … Continue reading

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WOD 8-26-14

Strength Wendler ONE PLUS WEEK- Back Squat- using 90% of your 1RM for calculations 5@40%, 5@50%, 3@60%, 5@75%, 3@65%, ONE PLUS at 95% WOD AMRAP 10 minutes 1 Power Snatch 3 Over Head Squats 5 Front Squats 7 Burpees over … Continue reading

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WOD 8-26-14z

Warm Up and Skills  Pistols and progressions Strict toes to bar (AMRAP x5) Box Squats (3x 5) Strength Wendler ONE PLUS WEEK- Back Squat- using 90% of your 1RM for calculations 5@40%, 5@50%, 3@60%, 5@75%, 3@65%, ONE PLUS at 95% … Continue reading

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WOD 8-25-14

“SUPRISE MONDAY” WOD 3 Rounds 4 Rope Climbs 3 Overhead Squats 400m Run with sandbag 45/25 1 lenght of rope sled pull (100 feet)

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WOD 8-23-14

A 2 part doozie today….HAVE FUN!! WOD: A) 12 minute AMRAP- partner 1- 100 m Farmer Carry (KB’s 55/35) partner 2- MAX REPS Wall Balls (20/14) while other partner is doing farmer carry Keep rotating for 15 minutes   REST … Continue reading

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