The WOD for 8.29.14 is…

Strength

 

7×2 Clean and Jerk @ 75% of Jerk

 

Conditioning 

 

“Heart Break Hotel”

15 minute AMRAP 

 

40 Double Unders

30 Front Rack Stationary Lunge (each step counts as one) 75/55

20 Power Snatch 75/55

Advertisements

The WOD for 8.27.14 is….

“20+ Minutes in Heaven”

With a continuously running clock

From Minutes 0-10

21-18-15
Overhead Squats 95/65
Toes to Bar

From Minutes 10-20

15-12-9
Hang Power Clean 185/125
Bar Facing Burpees

Then, starting on minute 20

9-6-3
Deadlift 365/255
Strict Handstand Push Ups

*Athletes must change their own weight

The WOD for 8.25.14 is…

Strength

Back Squat (use racks)
5x 65%
5x 75%
5+x 85%

*Note: 5+ Sets means athletes should perform AT LEAST five reps, and then any additional reps beyond that they are able to accomplish.

Conditioning

“Gladys Knight and her Pimps”

15 Minutes to climb as high in the ladder as possible of:

7 Box Jumps 30/24
5 Hand Stand Push Ups
3 Muscle Ups
1 Clean and Jerk 185/125

7 Box Jumps 30/24
5 Hand Stand Push Ups
3 Muscle Ups
2 Clean and Jerk 185/125

7 Box Jumps 30/24
5 Hand Stand Push Ups
3 Muscle Ups
3 Clean and Jerk 185/125

7 Box Jumps 30/24
5 Hand Stand Push Ups
3 Muscle Ups
4 Clean and Jerk 185/125
.
.
.
.
And continue adding one clean and jerk each round

The WOD for 8.22.14 is…

Strength

Re-Test any strength you’ve missed this week or are not satisfied with. The next strength cycle begins Monday!

Conditioning

“A Street Car Named Perspire”

Against a 12 minute Clock

90 Wall Balls 20/14
60 Burpees
30 Hang Power Snatch 115/85

With any time remaining, as Many Muscle Ups as Possible