September 29/15: Deadlifts, Box Jumps & Pistols

Skill

20 x 40m sprints

WOD:

5 Rounds

15 deadlifts (135/95)

10 box jumps

5 pistols

September 24/15: Quick and Dirty Burpees and Sprints

kid running

Strength:

8 x 2 squat snatch at 80% of max rep

WOD:

12 minute AMRAP

50m sprint

10 burpees

20 second rest between rounds

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September 14/15: 10′s!

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Strength:

Take 10 minutes to establish a max box jump height. Then every 30 seconds for 6 minutes do 1 box jump at 85% of your max height.

WOD:

10!

10m sprints

Burpees

then

20 squat cleans (155/105)

Fat Bastard19

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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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 14/15: Death by EMOM

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This WOD looks ok but then it will sneak up on you…and quickly!!

WOD:

EMOM for 5 minutes

12 box jumps

with the remaining time, do Max Pull-Ups!

rest a minute then

EMOM for 5 minutes

8x 10m sprints

with the remaining time, do Max Mountain Climbers!

rest a minute, then

EMOM for 5 minutes

10 kettlebell swings

with the remaining time, do Max Burpees!

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Monday June 29/15: Front Squats and Sprints

PCF FS

This WOD looked not too bad on the board, but really kicked your butt once you got into it!

Strength:

Front Squat 5 @ 60%, 5 @ 65% and 5 @70%

WOD:

5×2 minute AMRAP of:

10 front squats (125/85)

10 Chest to bar

<rest 2 minutes>

**remaining time of 2 min AMRAP after front squats and chest-to-bars are complete, is doing max 50m sprints**

SCORE: total number of sprints 

 

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