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

The WOD for 8.21.14 is…

Find a 1 RM Jerk, use racks. Pick the style you are most comfortable with, we are going for max weight

Conditioning

“Flip Flops and Lollipops”

60 Double Unders
200 M Sprint
6 Squat Clean 225/155

50 Double Unders
200 M Sprint
5 Squat Cleans 225/155

40 Double Unders
200 M Sprint
4 Squat Cleans 225/155

30 Double Unders
200 M Sprint
3 Squat Cleans 225/155

20 Double Unders
200 M Sprint
2 Squat Cleans 225/155

10 Double Unders
200 M Sprint
1 Squat Clean 225/155

The WOD for 8.19.14 is….

Strength
Find 1 RM Front Squat

Conditioning
“Jack”
20 Minute AMRAP
10 Push Press 115/80
10 KB Swings 55/35
10 Box Jumps 24/20

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.