September 8/15: 15 Minutes of Pain

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Skill:

Pull-up strict work

4×3 strict pull-ups

5×3 strict chin-ups (hands reversed)

5×5 ring rows (as challenging as possible)

WOD:

15 minute clock for the following:

0:00 to 5:00 minute: AMRAP 5 pull ups, 10 wall balls, 15 air squats

5:01 to 10:00 minutes: 800m run (or as far as possible)

10:01 to 12:00 minute: MAX rep walking lunges

12:01 to 14:00 minute: MAX double unders

14:01 to 15:00 minute: MAX toes-to-bar

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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 12/15: Sneaky WOD

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This WOD looks easy on the board, but around round 3 it smacks you in the face!! Deceptively difficult, make sure you pace yourself enough to leave some gas in the tank for the last two rounds.

Strength:

Push press 5 @ 75%, 3 @ 85%, 1 @ 95%

WOD:

4 rounds for time

50 double unders

15 push-ups

15 box jump overs

Cash Out:

75 ball twists

50 sit-ups

35 crunches

25 leg raises

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August 3/15: Sprints!

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Strength:

Power clean 3 @ 80%, 3 @ 85%, 3 @ 90%

WOD:

10 rounds with a partner, so 5 each of suicides! Run to the 10m, 20m, 30m & 40m.

once you finish, immediately go into:

50 medicine ball cleans (20/14)

50 slam balls (20/14)

100 double unders

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July 29/15: Annie Comes Calling

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Strength:

Push press 5@ 75%, 5@ 80%, 5@ 85%

WOD A:

“Annie”

50-40-30-20-10

double unders

sit-ups

WOD B:

Death by hand stand push-ups!

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July 9/15: AMRAP Trio

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Strength:

1 attempt at a max pull-up

1 attempt at a max chest-to-bar

WOD:

1 Minute AMRAP:

Toes-to-bar

then

7 Minute AMRAP:

30 double unders

30 sit-ups

then

1 Minute AMRAP:

Toes-to-bar

Knees to elbow are a good start to get to toes-to-bar. You need to stay in line with the rack, and your feet go straight down, no kipping in this movement. You want to keep a tight belly throughout the movement to get the most from it. To progress to toes-to-bar, continue to do knees-to-elbow and try to kick the bar, you will not burn out as fast and you have a much higher chance at landing a toes-to-bar in this fashion.

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