Monthly Archives: August 2013

0439:

WU: set up & practice/mobility WOD: 6RFT 9 b. squat 155/95 8 TTB 9 KB Swings 70/53 8 deficit HSPU (2 #45 plates) 8 strict chin ups 8 burpees 9 Push press 155/95

Category: WOD

0438:

Strength: Bench Press 5×80 3x85x2 1+x90 WOD: PT – No Clock / If you want more turn all 50r into 100r! Choose wisely. Run 1 mi 50 abmat sit ups 50 push ups 50 walking lunge steps couch stretch (1 min L-R x2 50 squats 30 V-ups 4×15 sec. tuck sit hold 50 pull ups… Read More »

Category: WOD

0437:

                WU: Bergener WU x4 light to heavy then 5 min mobility work. Strength: Not today Skill Practice: P. Clean & Push jerk 15 min to work up to a clean 5RM (unbroken and no breaking grip from bar) WOD: On the minute for 15 minutes. 1 C&J… Read More »

Category: WOD

0436:

WU: 8 floor bridge, 6 tuck sits, mobility x5 Strength: DL 5×80 3x85x2 1+x90 WOD:  6 RFT 6 DL 225/145 12 Pull ups 18 wall balls 15 sec rest Run 350 m run (you must touch blue wall upon return to bar)

Category: WOD

0435:

WU: Ready Ready time. Get a rope and a barbell. Set up! Strength: Press 5X80 3x85x2 1+x90 WOD: for time 20 Thrusters 95/65 70 DU 15 Thrusters 60 DU 10 Thrusters 50 DU 5 Thrusters 40 DU 4 Thrusters 30 DU 3 Thrusters 20 DU 2 Thrusters 10 DU 1 Thruster 5 DU

Category: WOD

0434: Saturday

                    Job well done this week. We will get warm and stretch it out a bit!  

Category: WOD