Archive | August, 2015

Tuesday’s WOD

Buy In:
Quadruped Rockback Breathing, 4 sets of 4 breaths

9 min EMOM, alternating:
1) Crawl 10 steps
2) 6 Half-kneeling press/side
3) 10-15 DU’s

Strength:
Push Press 6×6 @ 8RM weight

WOD:
21 OHS (95/65)
84 DU’s
15 OHS
60 DU’s
9 OHS
36 DU’s

For Time

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Monday’s WOD

Strength:
Back Squat 6×6 @ 8RM weight

WOD:
60 sec max Calorie Row
60 sec max DB Push Press
60 sec max Box Jump Overs
60 sec max SDHP (70/53)
60 sec rest
2 Rounds

Cash Out (time permitting):

6 Minutes practicing L-Hold or Tuck-Hold

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Friday’s WOD

Buy In:
12 min EMOM, alternating:
12 Walking Lunges
6 Half Kneeling KB Presses
10 Strokes on rower

Strength:
Push Press 1RM, then 8RM

WOD:
In teams of 3, complete:
100 Wallballs
100 Calorie Row
75 Wallballs
75 Calorie Row
50 Wallballs
50 Calorie Row

(Work may be divided as desired, but each athlete must do
at least 1/5)

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Thursday’s WOD

Strength:
Clean 1RM

WOD:
21-15-9
Deadlift (185/125)
Bar Facing Burpee

Cash Out:
4x60ft Death March (don’t worry, not as bad as it sounds!)
(2 min rest between sets)

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Wednesday’s WOD

Buy In:
15 Air Squats w/pause at bottom
10 Push-ups w/pause at bottom
15 Hollow Rocks

3 Rounds

90/90 Breathing 4 sets of 4 breaths

Strength:
5 Strict Pull-ups
5 V-ups
10 Tuck-ups
10 Hollow Rocks

Accumulate 8 min of volume

WOD:
14 Farmer Carry Lunges
14 Push-ups
5 Rounds For Time

 

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