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August, 2014  // Posts published in August, 2014

29 Aug WODs | Comments

Friday, August 29

Strength:

  • Bear Complex 1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets. For time:
  • Run, 800 m
  • 7 Bear Complexes, 115/75 lbs
  • Run, 800 m

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28 Aug WODs | Comments

Thursday, August 28

For time:

  • 100 AbMat Sit-ups
For time: 10-9-8-7-6-5-4-3-2-1
  • Chest-to-bar Pull Ups
  • Box Jumps
  • Burpees

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27 Aug WODs | Comments

Wednesday, August 27

Strength:

  • Squat Clean 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. 5 rounds for time of:
  • 7 Squat Cleans, 155/105 lbs
  • 14 Kettlebell Swings, 53/35 lbs

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26 Aug WODs | Comments

Tuesday, August 26

Strength:

  • Overhead Squat 3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. 3 rounds for time of:
  • 30 Wall Balls, 20/16 lbs
  • 30 Snatches, 75/55 lbs

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25 Aug WODs | Comments

Monday, August 25

Strength:

  • Find your Deadlift 5 Rep Max.
For time:
  • Run, 400 m
-- then -- 3 rounds of:
  • 15 Air Squats
  • 12 Deadlifts, 135/95 lbs
  • 9 Push-ups
-- then --
  • Run, 400 m

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19 Aug WODs | Comments

Tuesday, August 19

FT: Rows and 800 m; Kettlebell Sumo Deadlift High-pulls, Kettlebell... For time:

  • Row, 1 km
  • Run, 800 m
-- then --
  • 21 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs
  • 21 Kettlebell Goblet Squats, 53/35 lbs
  • 21 Kettlebell Swings, 53/35 lbs
  • 15 Kettlebell Sumo Deadlift High-pulls
  • 15 Kettlebell Goblet Squats
  • 15 Kettlebell Swings
  • 9 Sumo Deadlift High-pulls
  • 9 Kettlebell Goblet Squats
  • 9 Kettlebell Swings
-- then --
  • Run, 800 m

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19 Aug WODs | Comments

Monday, August 18

Strength: Back Squat 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. 3 rounds for time of: 10 Back Squats, 135/95 lbs 30 AbMat Sit-ups 5 Push Jerks, 135/95 lbs 15 Toes-to-bars

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15 Aug WODs | Comments

Friday, August 15

5 rounds for time of:

  • 7 Handstand Push-ups
  • 15 Hang Power Cleans, 115/75 lbs
  • Run, 200 m

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14 Aug WODs | Comments

Thursday, August 14

WOD 1:
  • Tabata Run
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total distance performed in all of the intervals. WOD 2: Complete as many rounds as possible in 15 mins of:
  • 10 Kettlebell Swings, 53/35 lbs
  • 10 Pull-ups
  • Run, 100 m
WOD 3:
  • Tabata Sit Ups
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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13 Aug WODs | Comments

Wednesday, August 13

Strength:

  • Stiff Legged Deadlift 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. For time:
  • Sprint, 100 m
  • 21 Deadlifts, 225/165 lbs
  • Sprint, 100 m
  • 18 Deadlifts, 225/165 lbs
  • Sprint, 100 m
  • 15 Deadlifts, 225/165 lbs
  • Sprint, 100 m
  • 12 Deadlifts, 225/165 lbs
  • Sprint, 100 m
  • 9 Deadlifts, 225/165 lbs

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