Month: August 2015

MONDAY, AUGUST 31ST 2015

STRENGTH:

Saturday, AUGUST 29th 2015

WOD: TEAMS OF 2 COMPLETE A DECK OF CARDS: DIAMONDS= PULLUPS SPADES=THRUSTERS (95/65) HEARTS= KB SWINGS (53/35) CLUBS=HSPU (SHOULDER PRESS) *JOKERS = 1000 METER ROW or 800 METER RUN *Each team receives a deck of card. Each player will draw a card and perform…

FRIDAY, AUGUST 28TH 2015

STRENGTH: Find a 5 rep max front squat WOD: EVERY 2 MINUTES FOR 10 MINUTES COMPLETE: 5 ttb 6 powerclean (95/135) 7 burpees *5 rounds total rest remaining time left in the 2 minute round Cash out: 4 rounds of Tabata (20/10) hollow holds…

THURSDAY, AUGUST 27th 2015

WOD: 800 meter run 3 rounds of: 10 deadlifts(125/155)  10 Push Jerks(125/155) 10 Box jumps 800 meter run Cashout: 3 rounds not for time of: 25 grasshoppers 25 supermen hollow rocks

WEDNESDAY, AUGUST 26th 2015

STRENGTH: BACK SQUAT:  4 x 3 with a 2 second pause at bottom 4 x 3 regular with focus on power out of bottom Sets are building… WOD: WITH A PARTNER: 6 minute AMRAP of: WALL BALLS rest 2 minutes then… 6 minute amrap…

AUGUST, 25TH 2015

STRENGTH: 15 minutes to work to heavy single powerclean and jerk WOD: Amrap in 8 minutes of: 5 hang powerclean (95/125) 7 pull ups 9 hand release pushups CASHOUT: 3 rounds not for time of: 2 bear crawls 25 sit ups 60 second plank…

MONDAY, AUGUST 24TH

STRENGTH: Every 2 minutes for 16 minutes complete 2 power snatches (resting 10 seconds btw reps) *building WOD: 5 rounds for time of: 5 power snatches (95/115) 10 OHS (95/115) 30 double unders *PLEASE KEEP AUTUMN HOLLOWAY IN YOUR PRAYERS AS SHE UNDERGOES SURGERY…

SATURDAY, AUGUST 22 2015

3 rounds of every 10 minutes complete: 2 laps around building 20 KB swings 15 pull ups

FRIDAY, AUGUST 21st 2015

TEAMS OF 2 COMPLETE: 100 BURPEES (PARTNER HOLDS BARBELL IN OH POSITION) 100 GROUND TO OVERHEAD (115/75) ( PARTNER HANGS FROM PU BAR) 100 BOX JUMP OVERS ( PARTNER HOLDS PLANK FROM ELBOWS) ONLY 1 PARTNER WORKING AT A TIME…..WORK CAN ONLY BE DONE…