WOD 30AUG14

WOD: HERO “Lumberjack 20” (Kinda)

20 – Deadlifts 275/190 lbs

Run 400m

20 – KB Swings 45/35 lbs (American)***(MOD)

Run 400m

20 – Overhead Squats 115/80 lbs

Run 400m

20 – Burpees

Run 400m

20 – C2B Pull ups

Run 400m

20 – Box jumps 24″/20″

Run 400m

20 – Squat Cleans 95/65 lbs *** (MOD)

Run 400m

WOD 29AUG14

Warm-Up: 2 Rounds of: 10 – OHS 45/35 lbs, 10 – V-roll ups, 10 – C2B Pull-Ups, Sampson stetch 20 sec. hold each leg.

Strength: 1RM Strict press

WOD:

5 Rounds for time:

15 – Box jump overs 24”/20”

9 – Ring dips

3 – Deadlift 315/215 lbs

WOD 27AUG14

Warm-up: Lunge walk, 30 sec. handstand hold, 10 – HRPU, 10 – Pass throughs, broad jump to the 50m mark and back.

Strength: 3RM Squat clean

WOD:

For Time:

Cash in 400m run

“then” 4 Rounds of:

10 – Weighted step ups 24″/20″ 35 /25 lbs  KB each arm

5 – Wall walks

5 – Split jerks 185/125 lbs

Cash out 400m run

WOD 26AUG14

Warm-up: 2 Rds of: 10 – Good mornings, 10 – Toes to Bar, 15 – Hollowrocks, 10 – Goblet Squats 35/25 lbs

Skill: Max height Box jump & Double Under practice

WOD:

2 minute max effort

Back squat 135/95 lbs

2 min rest

“Then”

2012 CF Open WOD 12.1

7 minutes of Burpees

WOD 25AUG14

Warm-up: 2Rounds of: 10 – Pull-ups, 10 – GHD sit-ups, 10 – KB Thrusters 35/25 lbs x 2, 30 sec. Handstand hold.

Strength: 3RM Front Squat

WOD: “Nancy”

5 Rounds for Time:

400m run

15 – OHS 95/65 lbs

WOD 23AUG14

Warm-Up: 2 Rounds of: Lunge walk door to Rig, 20 Hammer twists with a KB ( seated, legs up, touch KB left side then right), 10 Pull-ups, 5 – 5sec. superman holds.

Skill: WOD movement practice

WOD: (Sandy Hook) HERO “Victoria”

5 Rounds for Time:

10 – Thrusters 65/95 lbs

14 – Box Jumps 20″/24″

12 – Sumo Deadlift High Pull 65/95 lbs

12 – Burpees

27 – KB Swings (American) 35/45 lbs

 

WOD 22AUG14

Warm-Up: 400m Run “then” 2 Rounds of: 10 – Jump Squats, 10 – SOTTS press with PVC, 10 – Chest to bar Pull-Ups

Strength: OHS 5 Reps 5 Sets Increase weight, move to standard.

WOD: For Time:

50 – Burpees

“Then”

5 Rounds of:

25 – Back Squats 135/95 lbs (no rack)

7 – Push Jerks 135/95 lbs (no rack)

WOD 21AUG14

Warm-Up: Follow the OLY warm-up on the whiteboard

Mobility = Tricep mash / roll out + focus on / hips / ankles /wrists

WOD: “Karen”

For Time:

150 – Wall Balls 20/14 lbs 10’/9′

Work on movement of your choice if time permits.