WOD 8-28-13

WARMUP:

COACHES CHOICE

 

STRENGTH:

THRUSTERS

5-5-5-5-5

*After each set perform 25 unbroken situps

 

CONDITIONING:

7 X FRONT SQUAT 135/95# ADV.-155/105#

14 X OH KB LUNGE 50/35#

28 X HR PUSHUPS

4 ROUNDS

WOD 8-27-13

WARMUP:

COACHES CHOICE

 

WOD #1:

ROW 750 METERS

THEN WITH THE REMAINING TIME

15 X WALL BALL 20/16#

10 X TOES TO BAR

AMRAP IN 10 MIN

 

REST 3 MIN.

 

WOD #2:

20 X DEADLIFT 245/155#

RUN 300 METERS

15 X DEADLIFT

RUN 300 METERS

10 X DEADLIFT

RUN 300 METERS

5 X DEADLIFT

RUN 300 METERS

AMRAP IN 10 MIN.

If there's time remaining, ME deadlift for max points.

WOD 8-26-13

WARMUP:

COACHES CHOICE

STRENGTH:

ODD MIN. = 5 X POWER CLEAN 70-75% OF 1RM

EVEN MIN. = 5 X HSPU,  SUB = SHOULDER PRESS

20 MINUTES

CONDITIONING:

HANG SQUAT CLEAN 135/95#

BOX JUMP 30"/24"

C2B PULLUPS

15-10-5

WOD 8-23-13

WARMUP:

COACHES CHOICE

STRENGTH:

FRONT SQUATS

5-5-5-5-5

*After each set of FS perform a max effort BW ring rows

CONDITIONING:

"THE CHIEF"

3 MIN AMRAP OF:

3 X POWER CLEANS 135/95#

6 X HR PUSHUPS

9 X BW SQUATS

REST 1 MIN. REPEAT A TOTAL OF 5 CYCLES

WOD 8-21-13

WARMUP:

COACHES CHOICE

STRENGTH:

PUSH PRESS

5-5-5-5-5

*After each set of PP perform a max effort L-sit hold.

CONDITIONING:

DEADLIFTS 275/165#

C2B PULLUPS

21-15-9

WOD 8-20-13

WARMUP:

COACHES CHOICE

WOD:

BACK SQUAT 225/135#

BURPEE BOX JUMP 24/20"

1-2-3-4-5-6-7-8-9-10

FINISH = 

DOUBLE UNDERS 

SITUPS

50-40-30-20-10

WOD 8-19-13

WARMUP:

COACHES CHOICE

STRENGTH:

ODD MIN. = 5 X POWER SNATCH( 70-75% OF 1RM)

EVEN MIN. = 12 HR PUSHUPS

WOD:

"HELEN"

RUN 400 METERS

21 X KB SWINGS 50/35#

12 X PULLUPS

3 ROUNDS

WOD 8-16-13

WARMUP:

COACHES CHOICE

STRENGTH:

DEADLIFT

1-1-1-1-1

*After each rep perform a max effort of HSPU

CONDITIONING:

30 X WALL BALL 20/16# (BUY IN)

-THEN-

7 ROUNDS OF

7 X SDLHP 95/65#

7 X OVER THE BAR BURPEE'S

-THEN-

30 X WALL BALL 20/16# (BUY OUT)

WOD 8-14-13

WARMUP:

COACHES CHOICE

STRENGHTH:

WEIGHTED PULLUPS 

5-5-3-3-1-1

*After each set of pull-ups perform 

15 x med ball slams AHAP

CONDITIONING:

THRUSTERS 135/95

TOES TO BAR

21-15-9

WOD 8-13-13

WARMUP:

COACHES CHOICE

WOD:

20 X OHS 95/65#

25 X HR PUSHUPS

30 X OH KB SWINGS 53/35#

35 X DOUBLE UNDERS

4 ROUNDS

MIDLINE:

35 X UNBROKEN SITUPS

10 X ROLLOUTS

3 ROUNDS

WOD 8-12-13

WARMUP:

COACHES CHOICE

STRENGTH:

SPLIT JERKS

1-1-1-1-1

*After each rep complete 5 x box jumps 24"20,

each round move up in height.

CONDITIONING:

3 X POWER CLEAN 155/105#

3 X FRONT SQUAT 155/105#

3 X JERKS (ANYWAY) 155/105#

SPRINT 150 METERS

7 ROUNDS

WOD 8-6-13

WARMUP:

COACHES CHOICE

WOD:

EMOM 

MIN 1 = 2 X POWER CLEAN 155/105, 1 X BURPEE

MIN 2 = 2 X POWER CLEAN 155/105, 2 X BURPEE

MIN 3 = 2 X POWER CLEAN 155/105, 3 X BURPEE

ECT... UNTIL FAILURE TO COMPLETE BURPEE'S WITHIN THAT MIN.

MIDLINE:

50 X SITUPS

40 X RUSSIAN TWISTS 25/15

30 X TOES TO BAR

20 X V-UPS 25/15

10 X ROLLOUTS

2-3 ROUNDS

WOD 8-5-13

WARMUP:

COACHES CHOICE

STRENGTH:

TAKE 15 MIN TO FIND YOU OHS 1RM

CONDITIONING:

5 ROUNDS

5 X PULLUPS

10 X HR PUSHUPS

15 X SQUATS

-THEN-

15 X THRUSTERS 135/95# ADV-155/105#

-THEN-

5 ROUNDS

5 X PULLUPS

10 X HR PUSHUPS

15 X SQUATS

WOD 8-2-13

WARMUP:

COACHES CHOICE

STRENGTH:

EMOM FOR 20 MIN.

ODD MIN. = 3 X DEADLIFT 85% OF 1RM

EVEN MIN. = 5 X STRICT PULLUPS

CONDITIONING:

AMRAP IN 10 MIN

15 X WALL BALL 20/16#

30 X DOUBLE UNDERS

WOD 7-31-13

WARMUP:

COACHES CHOICE

STRENGTH:

EMOM FOR 6 MIN

1 POWER CLEAN + 3 POWER JERKS

CONDITIONING:

12 X PISTOLS 

12 X BURPEE OVER THE BOX JUMPS 24/20"

12 X PULLUPS

14 X PISTOLS

14 X BURPEE OVER THE BOX JUMPS 24/20"

14 X PULLUPS

16 X PISTOLS

16 X BURPEE OVER THE BOX JUMPS 24/20"

16 X PULLUPS