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2015 August

August 28/15: Double Under, Lunge & Pistol Ladder

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Strength:

Work up to 70-80% of your back squat one rep max and then attempt 10 unbroken squats

WOD:

50-40-30-20-10 double-unders

25-20-15-10-5 overhead one-arm walking lunge with kettle bell (53/35)

10-8-6-4-2 pistols

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August 27/15: Snatch Work

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Strength:

Every minute on the minute for 5 minutes complete:

2 power snatches + 1 behind the neck shoulder-to-overhead

rest one minute then

Every minute on the minute for 5 minutes complete:

1 snatch deadlift + 1 power snatch

WOD:

Four rounds for time:

5 bar facing burpees

6 snatch grip deadlifts at 70% of the heaviest weight you lifted during strength

4 hang power sntaches

2 behind the neck shoulder-to-overhead

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August 26/15: Oh a Running We Will Go!

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Strength:

Push press–work up to a 1 rep max and then attempt as many reps as possible with said max weight.

WOD:

For time do

20 toes-to-bar

20 kettlebell swings

200m run

25 burpees

25 wall balls

400m run

30 empty bar thrusters

30 push press

600m run

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August 25/15: Who loves squat cleans, deficit push-ups and box jumps?

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Skill:

6 minutes, every minute on the minute of 25 double under (or double under practice).

WOD:

10 minute AMRAP

5 squat cleans (135/95)

10 deficit push-ups

15 box jumps

then for time

100 sit-ups

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August 24/15: 4 Rounds of Running, Snatches & Pull-Ups

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Strength:

Work up to 90% of your 1 rep max on your power clean. Then every 30 seconds for 5 minutes do 1 rep at the 90% weight.

WOD:

4 rounds for time of

400m run

22 kettlebell snatches

11 pull-ups

rest 2 minutes in-between rounds

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August 20/15: Sprinting Partner WOD

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Strength:

Work up to 70-80% of your one rep max of a back squat and then do 10 unbroken back squats, as heavy as possible.

WOD:

Partner WOD 20 Minute AMRAP

50m sprint

15 air squats

5 burpees

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August 19/15: Spicy Thrusters and Ring Dips

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Strength:

Thrusters 7 x 1, increasing the weight after each one

WOD:

8 minute ladder of

3 thrusters

3 ring dips

6 thruster

6 ring dips

9 thrusters

9 ring dips

12….

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August 18/15: How’s Your Conditioning?

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Strength:

Push press 5 @ 60%, 5 @ 65%, 5 @ 70%

WOD:

26 minute time cap

1 mile run

50 overhead squats (95/65)

100 sit-ups

150 double unders

50 sumo deadlift high pulls (95/65)

100 box jumps

 

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August 17/15: Got 10 Rounds in Ya?

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Skill:

Every Minute on the Minute for 12 minutes

Minute 1: 30 second max effort row

Minute 2: 1 rope climb

Minute 3: 4 tire flips

Minute 4: attempt max hold L-sit on rings

WOD:

10 rounds for time

10 wall balls

5 chest-to-bar

1 power clean (185/125)

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August 16/15: Summer Lunges & Push Jerks

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Strength:

Power clean–do 5 @ 60%, 5 @ 65% and 5 @ 70%

WOD:

Part A 21-15-9 of:

Lunges (125/85)

Push Jerk

*wait 4 minutes on your own clock and then*

Part B

5 x 200m sprints

rest 1:1

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