Thursday WOD (9/3/15) Partner AMRAP

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10 Min Clean & Jerk Practice

then,

20 Min Partner AMRAP:

For the first 14 mins:
4 Hang Cleans (135/95)
8 Push-ups
18 Squats
*Each person does one round before tagging off to their partner.

For the last 6 mins:
Each person finds their 1RM Clean & Jerk

Wednesday WOD (9/2/15) “Annie” and Deadlifts

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Set a Running Clock:

‘”Annie”
50-40-30-20-10
Double Unders
Sit-ups

10 Min EMOM:
2 Deadlifts
(85% 1RM)

Tuesday WOD (9/1/15) Snatch Time

ohs

Power Snatch
2-2-2-2-2-2
(80% 1RM)

Complete 3 Rounds for Time:
400m Run
25 Power Snatch (75/55)
16 Toes to Bar
(*15 minute time cap)

Monday WOD (8/31/15) Thrusters!

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8 Min EMOM
2 Muscle-upsĀ OR
2 Pull-ups and 2 Ring Dips

Complete for Time:
25 Thrusters (95/65)
15 C2B Pull-ups
1200m Run
15 C2B Pull-ups
25 Thrusters

Saturday WOD (8/29/15) Hour of Power

Mary

Complete for Time:

21-15-9
Power Clean (135/95)
Wall Ball Shots (20/14)
*Run 400m
9-15-21
Power Clean (135/95)
Wall Ball Shots (20/14)
*Run 400m

Friday WOD (8/28/15) Gymnastics Stations

Francie

Gymnastics Stations:

1. Rope Climb Work

Choose your Level; for quality, not for time
Legless Rope Climbs (10 times)
Regular Rope Climbs (10 times)
Start in supine position; pull body to standing (20 times)

2. Ring Dip Tabata

3. Bar Hold Tabata

4. Death By Sit-ups: On Minute 1, do 10 sit-ups. Add 2 sit-ups each minute till failure.

Thursday WOD (8/27/15) Let’s Start with Shoulders

Dan

Shoulder Press
8-8-8
(approx 65% 1RM)

30-20-10
Sumo Deadlift High Pull (75/55)

Ring Push-ups

Box Jump Overs (20″)

Wednesday WOD (8/26/15) Squats & Double Unders

Justin

10 Min EMOM:

1 Squat Clean (85% 1RM)

12-9-6-3

Overhead Squat (115/75)

30 Double Unders after OHS rounds

Tuesday WOD (8/25/15) Deadlifts & Grip Torture

Chelsea DL

Deadlift
8-8-8
(approx 65% 1RM)

Complete 3 Rounds for Time:
35 Kb Swing (50/35)
30 TTB + Pull-up
200m Run

Monday WOD (8/24/15) Metcon Stations

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3 Metcon Stations:

1. 500m Row/1:00 Rest x 3: This is a ‘standard workout’ on the row machine. The goal is to match your pace for each 500m interval.

2. Max Burpees for 5 Minutes

3. 30 Sec On/30 Sec Off for 8 Minutes: Double Unders or Speed Steps for Max Reps