Month: August 2014

WOD;

For Time:

10 Rounds of:
200 Meter Run
150/100 Meter Row
Rest 3 Minutes THEN;
5 Rounds of:
10 Pull Ups
10 Pushups
10 Squats

*Subtract 3 minutes of rest from time

Cashout;

August Mobework

WOD;

For Time:

400 Meter Run
5 DB Man Makers 40/25lb
10 Wall Climbs
15 Toes2Bar
20 KB Swings 32/24kg
25 DB Floor Press 40/25lb
30 DB Power Snatch 40/25lb (15L/15R)
1 Rope Climb
30 DB Power Snatch 40/25lb (15L/15R)
25 DB Floor Press 40/25lb
20 KB Swings 32/24kg
15 Toes2Bar
10 Wall Climbs
5 DB Man Makers 40/25lb
400 Meter Run

Skill;

Power Clean

1×5 @ 65%1RM
1×5 @ 75%1RM
1×5 @ 85%1RM

WOD;

Complete as many rounds as possible in 12 minutes of:
200 Meter Run
25 Straight Leg Situp Toes2Ring (w/abmat)

Cashout;

Mobework

WOD;

For Time:

10, 20, 30 of:
KB Hang Power Clean 24/16kg
Push Jerk 24/16kg
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:
Med Ball Cleans
MB Situps 20/14lb
10, 20, 30 of:
KB Hang Power Clean 24/16kg
Push Jerk 24/16kg

*Kettle Bell movements must be split between left and right for every set
*Med Ball must make contact with floor over head and touch feet in butterfly position for every situp
*40 Min Time Cap

WOD;

‘Mini Murph’

For Time:

800 Meter Run
50 Pull Ups
100 Pushups
150 Squats
800 Meter Run

*Must complete all exercises in sequence

Cashout;

Mobework

Skill;

Handstand Progression

WOD;

5 Rounds of:
21 Double Unders
15 Burpees
9 Toes to Bar

WOD;

‘Deadlift Totals’

1-10
1-20
1-30

Athletes will start the clock by determining their 1RM for the WOD. Once established they will choose a weight they can successfully complete 10 consecutive touch and go reps with, upon completion they will complete another rep at the previously executed 1RM and continue on to establish a weight they can successfully complete 20 consecutive touch and go reps with. Follow the same for 1-30

Score will be total pounds lifted

Skill;

Shoulder Press 1RM

WOD;

Complete as many reps as possible in 15 minutes of:
3 Kettle Bell Swings 24/16kg
3 Straight Leg Situps

Increase the rep counts by 3 for each movement every round (i.e: 3, 3 then 6, 6 then 9, 9 and so on)

WOD;

10 Rounds for Time of;
5 Squat Snatch 115/75lb
7 HOD Push Ups
10 Box Jumps 20″

Skill;

Mobework

WOD;

‘Jason’

For Time:

100  Squats

5 Muscle Ups

75 Squats

10 Muscle Ups

50 Squats

15 Muscle Ups

25 Squats

20 Muscle Ups