Wednesday, 8/13/14 WOD

1)ME F squat 2)AMRAP16 16 OH plate lunges, 45/25 8 DL’s, 225/155 16 OH plate lunges, 45/25 8 Box jumps, 24/20

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August 12, 2014

Tuesday, 8-12-14 WOD

1)DE75  Bench press, 10×3 2)AMRAP20 20 KB squat snatches, right 35/20 3 rope climbs 20 KB squat snatches, left 35/20 3 rope climbs

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August 11, 2014

Monday, 8-11-14

Hotshots 19 6RFT: 30 Squats 19 pwr cln, 135/95 7 Strict Pull-ups Run 400 meters

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August 9, 2014

Saturday, 8-9-14

1)ME snatch balance 2)ME Box jump height 3)”Fran” 21-15-9 Thruster, 95/65 Pullups 4)Mobility (if time) Coaches choice depending on class requirements

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August 9, 2014

Friday, 8-8-14

1)DE70 Box squat w/bands, 12×2 2)For time: 5 rds 5 DL’s, 305/195 5 pistols R, 35/20 5 pistols L, 35/20 5 HSPU’s after 5rds immediately 1 mile run (East Course)

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August 9, 2014

Thursday, 8-7-14

1)ME seated shoulder pin press, about eyebrow height 2)AMRAP20 300 M row 10 Ring pushups 5 hanging pwr clns, 135/95

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August 9, 2014

Wednesday, 8-6-14

1)5RM earthquake squat 2)80% clean 5×1 3)1 minute Max reps F squat at 80% clean weight, 1 minute rest, repeat. 4)”Annie” (5 minute cut off)

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August 9, 2014

Tuesday, 8-5-14

1)ME Sumo DL 2)FGB format (6 min 2 rds) 1)dog sled, 180/135 or tire flip jump through 2)GHD situps 3)Row for Calories 4)Medball clns, 20/14 5)C2B pullups 6)Air burpee (5 airsquat and 1 burpee)

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August 9, 2014

Monday, 8-4-14

1)DE70 Bench press, 12×3 2)2 rds 40 KB snatches, 55/35 10 Rope climbs 30 KB snatches,55/35 5 Rope climbs 20 GHD back extensions, 45/25

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August 9, 2014

Saturday, 8-2-14

Barbara 5 RFT(rounds for time) 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats

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August 9, 2014
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