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August, 2015  // Posts published in August, 2015

27 Aug WODs | Comments

Thursday, August 27

IMG_1737SWOD: Front Squat 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 10-9-8-7-6-5-4-3-2-1 reps, for time of:

  • Mountain Climbers
  • Leg levers
  • Plank Push Up
  • Kettlebell Russian Twist, 53/35 lbs

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27 Aug WODs | Comments

Wednesday, August 26

2015-02-10 09.42.34-1SWOD:

  • Bench Press 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 2 rounds for time of:
  • 50 Double Unders
  • 50 Shoulder-to-Overheads, 95/65 lbs
  • 25 Toes-to-bars

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27 Aug WODs | Comments

Tuesday, August 25

photo-128SWOD:

  • Power Clean 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 5 rounds for time of:
  • 10 Power Cleans, 115/85 lbs
  • 15 Wall Balls, 20/16 lbs

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25 Aug WODs | Comments

Monday, August 24

SWOD: Deadlift 10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 21-15-9 reps, for time of: Deadlift, 185/135 lbs Med Ball Sit Up, 20/16 lbs *400m Run after each set.

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07 Aug WODs | Comments

Friday, August 7

2015-08-07 06.39.09-2SWOD: Death By

  • Ground To Overhead
With a continously running clock perform: 5 Ground To Overheads, pick load in the first 1 min 6 Ground To Overheads, pick load in the second 1 min 7 Ground To Overheads, pick load in the third 1 min ... Continuing this for as long as you are able. WOD: For time:
  • Run, 400 m
-- then -- 3 rounds of:
  • 12 Power Snatches, 75/55 lbs
  • 7 Toes-to-bars
-- then --
  • Run, 400 m

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06 Aug WODs | Comments

Thursday, August 6

2015-07-29 18.35.28-1SWOD:

  • Back Squat 5-5-5
WOD: 21-15-9 reps, for time of:
  • Push Press, 135/95 lbs
  • Burpee Box Jump Over, 24/20 in

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06 Aug WODs | Comments

Wednesday, August 5

99f73f5e60d611e3849212fc2fd3be6d_8SWOD:

  • Bench Press 10-10-10
WOD: 3 rounds for time of:
  • 20 Wall Balls, 20/16 lbs
  • 10 Deadlifts, 185/135 lbs

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04 Aug WODs | Comments

Tuesday, August 4

2015-08-04 09.25.11-1SWOD:

  • Front Squat 5-5-5
WOD: For time:
  • Run, 800 m
  • 50 Push Press, 75/55 lbs
  • 40 Box Jumps, 24/20 in
  • 30 Power Snatches, 75/55 lbs
  • 20 Pull-ups
  • 10 Burpees

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04 Aug WODs | Comments

Monday, August 3

SWOD:

  • Banded Deadlift 3x10 at 50% 1RM
WOD: For time:
  • 10 Power Cleans, pick load
  • 30 Kettlebell Swings, 53/35 lbs
  • 8 Power Cleans, pick load
  • 24 Kettlebell Swings, 53/35 lbs
  • 6 Power Cleans, pick load
  • 18 Kettlebell Swings, 53/35 lbs
  • 4 Power Cleans, pick load
  • 12 Kettlebell Swings, 53/35 lbs
  • 2 Power Cleans, pick load
  • 6 Kettlebell Swings, 53/35 lbs
WOD(b):
  • 100 AbMat Sit-ups

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