Archive | August, 2013

Friday’s WOD

Buy In:

3×5 OHS (increase weight each round)

WOD:
1 min max Hang Snatch (115/75)
30 sec rest
1 min max Power Snatch
30 sec rest
1 min max Snatch
30 sec rest

4 Rounds

Cash Out:
Pick your pain mobility

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Thursday’s WOD

Buy In:
Goat Work

WOD:
1 min holds:
Wall sit
Tuck hold
Handstand Hold
Leg Lift

5 Rounds

Cash Out:
100 Sit-ups for time

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Date Night!

Buy In:
Tape your hands

 

WOD:

“Fran”
21-15-9

Thrusters
Pull-ups

Cash Out:
5×3 Pause Front Squats (65% 1RM)

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Tuesday’s WOD

Buy In:
3 Deadlifts EMOM@60% 1RM for 8 min
WOD:
Deadlift (205/135)
V-ups

3,3…6,6…9,9…
5 Burpees between each couplet

12 min AMRAP

Cash Out:
500m Row

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Monday’s WOD

Buy In:
10 min handstand work, then:
1 min on 1 min off handstand hold
3 Rounds

WOD:
30 Wallballs
20 Farmer Lunges
10 Hollow rocks
400m run

3 Rounds

Cash Out:
20 TGU’s

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