WOD 8.31.13
Strict Press 3.3.3.3.3 Run 1 Lap 4rds 5 Chin Ups 10 Deck Squats 15 Jumping Lunges Repeat 3x total
Month: August 2013
WOD 8.30.13
OH Squat 3.3.3.3.3 21.15.9 Box Jumps Suicide Plank Front Squat *Minute Mt. Climbers btwn rds
WOD 8.29.13
‘Running Annie’ Run 200m 50 DU’s & 50 Ab Mat Run 200m 40 DU’s & 40 Ab Mat Run 200m 30 DU’s & 30 Ab Mat Run 200m 20 DU’s & 20 Ab Mat Run 200m 10 DU’s & 10 Ab Mat
WOD 8.28.13
Power Snatch 5.5.5.5.5 30 Wall Ball – 5 Swings 25 Wall Ball – 10 Swings 20 Wall Ball – 15 Swings 15 Wall Ball – 20 Swings 10 Wall Ball – 25 Swings 5 Wall Ball – 30 SWings
WOD 8.27.13
Strict Press 5.5.5.5.5 minute reps: 1. SeeSaw Press 2. Russian Twist 3. Tricep Push Ups 4. Bicycle Crunch 5. Ring Rows 6. Rest repeat for 3x total
WOD 8.26.13
OHS 5.5.5.5.5 4rds 20 Air Squats 5 Burpees 10/10 OH Lunge 5 Burpees 20 OH Sit Ups 5 Burpees
WOD 8.24.13
Swinging Kelly 400m Run 30 Box Jumps 30 Swings 5rft
WOD 8.23.13
Thrusters 3.3.3.1.1 Tabata the following: Slam Ball Butterfly Ab Mat Air Squats Mt Climbers
WOD 8.22.13
Pull Ups 5.5.3.3.3.1.1.1 3,6,9…infinity – 15 minutes Wall Ball and Push Ups
WOD 8.21.13
Front Squat 3.3.3.1.1 15 seconds on/15 seconds off – 20 minutes Double Catch Squats