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WOD

130802 – “The Junior Mint”

August 2, 2013

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Strength:

Deadlift

3 – 3 – 3 – 3 – 3 – 3

WOD – “The Junior Mint”

10-AMRAP

3 – 6 – 9 – 12 – …

Front Squats (135#/95#)

Chest to Bar Pull-ups

130801 – “The Puffy Shirt”

August 1, 2013

puffy-shirtSkill:

1000m Row for Time

WOD – The Puffy Shirt

For Time:

50 Double Under

100m Run

40 Sit-ups

100m Run

30 Box Jumps (24”/18”)

100m Run

20 Pull-ups

100m Run

10 HSPU

100m Run

 

130731 – “Soup Nazi”

July 31, 2013

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Skill:

Double Unders

3 x 2 Minutes

WOD – “Soup Nazi”

Wall Ball Ladder (12 Stations)

9’ – 8#, 12#, 14#, 16#, 20#, 30#

10’ – 8#, 12#, 14#, 16#, 20#, 30#

 

EMOM the athlete must perform 10 KB Swings (53#/35#) and then 15 Wall Ball Shots to move on to the next station.

 

130730 – “Man Hands”

July 30, 2013

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Strength:

Thruster

3 – 3 – 3 – 3 – 3 – 3

WOD – “Man Hands”

For Time:

1,500m Row

50 Toes to Bar

30 Shoulder to Overhead (135#/95#)

 

130729 – “Close Talker”

July 29, 2013

close-talker

Skill:

Bar Muscle Up

WOD – “Close Talker”

15-AMRAP

400m Run

20 Sit-up

10 Clean & Jerk (135#/95#)

300m Run

20 Sit-up

10 Clean & Jerk (155#/105#)

200m Run

20 Sit-up

10 Clean & Jerk (175#/115#)

100m Run

20 Sit-up

10 Clean & Jerk (195#/125#)

 

130726 – “The Justice League”

July 26, 2013

character_bio_576_justiceleague

Strength

Back Squat

5 – 5 – 5 – 5 – 5 – 5 – 5

@ 80% + 30#/20#/15#

WOD – “The Justice League”

3 Rounds Switch Stations EMOM

Burpee

Squat Clean (95#/65#)

Box Jump (24″)

Shoulder to Overhead (95#/65#)

Double Under

Rest

 

 

 

130725 – “Elizabeth”

July 25, 2013

images

Strength

Bench Press

3 – 3 – 3 – 3 – 3 – 3

 

WOD – “Elizabeth”

21 – 15 – 9

Clean (135#/95#)

Ring Dips

 

 

 

130724 – “The Thing”

July 24, 2013

ThingTwart

Strength

Back Squat

7 – 7 – 7 – 7 – 7

@ 75% + 30#/20#/15#

WOD – “The Thing”

10 Push-Up

30 SDHP (75#/55#)

15 Push-Up

25 SDHP (75#/55#)

20 Push-Up

20 SDHP (75#/55#)

25 Push-Up

15 SDHP (75#/55#)

30 Push-Up

10 SDHP (75#/55#)

 

 

 

 

 

130723 – “Colossus”

July 23, 2013

2015877-colossus_by_ryankinnairdStrength

Sandbag Turkish Get Ups

5×2, Alternate Sides, Work Up to heaviest Sand Bag

WOD – “Colossus”

12-AMRAP

50 Kcal Rowing

40 Thruster (95#/65#)

30 Burpee

20 Snatch (95#/65#)

10 HSPU

5 Muscle-Up

 

 

 

 

 

130722 – “Dynamic Duo”

images

Strength

Back Squat

9 – 9 – 9 – 9

@ 70% + 30#/20#/15#

WOD – “Dynamic Duo”

Partner WOD – For Rounds

20 – AMRAP

Partner A does:

400m Sandbag Carry (60#/30#)

Partner B scores rounds on the AMRAP:

5 Clean & Jerk

10 Pull-Up

15 Air Squat

Switch when Partner A returns with Sandbag

130719 – “The People’s Elbow”

July 19, 2013
image0061
Strength
Back Squat
7×5 @ 80% + 10# or 20#
WOD – “The People’s Elbow”
For Time:
60 Chest to Ball Pull-ups
Perform 5 Burpees EMOM including minute 0:00.

 

130718 – “Power Bomb”

July 18, 2013
powerbomb
Strength
20 minutes to find 1RM Clean & Jerk
WOD – “Power Bomb”
For Time:
21-15-9-3-1
Row for Calories
Clean (135#/95#)

130717 – “Pile Driver”

July 17, 2013
PILEDRIVER
Strength
Back Squat
5×7 @ 75% + 10# or 20#
WOD – “Pile Driver”
For Reps:
2 AMRAP KB/DB Snatch (53#/35#)
2 AMRAP Wall Ball Shot (20#/14#)
Rest 2 Minutes
2 AMRAP KB Swing (53#/35#)
2 AMRAP Toes to Bar
Rest 1 Minute
1 AMRAP Double Unders

130716 – “DDT”

July 16, 2013
DDT_display_image
Skill
Death by Pull-ups
Perform 1 additional Pull-up EMOM until failure.
WOD – “DDT”
9-AMRAP
3 Shoulder to Overhead (155#/105#)
6 Deadlift (155#/105)
12 Box Jump (24″/18″)

 

130715 – “Figure Four Leg Lock”

July 15, 2013
4
Strength
Back Squat
4×9 @ 70% + 10# or 20#
WOD – “Figure Four Leg Lock”
For Time:
12-9-6-3
Overhead Squat (95#/65#)
Must perform a set of “Running Cindy” after each set of OHS:
400m Run
5 Pull-up
10 Push-up
15 Squats

130712 – “Coolest Van Ever”

July 12, 2013

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Strength

Back Squat

5 – 5 – 5 – 5 – 5 – 5 – 5 @ 80%

WOD – “Coolest Van Ever”

3 Rounds for Time

100’ Farmers Carry (124#/70#)

20 Goblet Squat (62#/35#)

100’ Farmers Carry (124#/70#)

20 Kettlebell Swings (62#)

 

130711 – “Howling Mad” Murdock

July 11, 2013

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Strength

Hang Snatch

2 – 2 – 2 – 2 – 2 – 2

– OR –

Overhead Squat

5 – 5 – 5 – 5 – 5

WOD – “Howling Mad” Murdock

For time:

1000m Row

10 Thrusters (115#/75#)

750m Row

15 Thrusters (95#/65#)

500m Row

20 Thrusters (75#/55#)

 

130710 – “B.A.” Baracus

July 10, 2013

mr-t

Strength

7 – 7 – 7 – 7 – 7 @ 75%

WOD – “B.A.” Baracus

5 Rounds, For Reps

30 sec. of MAX Burpees

30 sec. of Rest

30 sec. of MAX Wall Ball Shot (20#/14#)

30 sec. of Rest

30 sec. of MAX Knees to Elbow

30 sec. of Rest

 

130709 – “Faceman” Peck

July 9, 2013

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Strength

Back Squat

9 – 9 – 9 – 9 @ 70%

WOD – “Faceman” Peck

3 Rounds, For Reps

1:00 minute of MAX Pull-ups

2-AMRAP

12 Push-Press (95#/65#)

12 SDHP (95#/65#)

1:00 minute of REST

130708 – “Hannibal” Smith

July 8, 2013

George_Peppard_hannibal_2

Skill

The Kipping Pull-up

Strength

Deadlift

5 – 5 – 3 – 3 – 3 – 1 – 1

WOD – “Hannibal Smith”

6 – AMRAP

4 Deadlift (275#/185#)

8 Handstand Push-Up (Scale: HR Push-up)

130705 – “Admiral Akbar”

July 5, 2013

itsatrapStrength

Back Squat

5-5-5-5-3-2-2-1

(70%-90%)

WOD – “Admiral Akbar”

5 Rounds

10 Kettlebell Snatch (53#/35#)

15 Toes to Bar

200m Run

130704 – “Independence Day”

July 4, 2013

independenceday

Optional Skill

3 Position Clean (Hi-Hang, Hang, Floor)

OR….

Front Squat

5-5-5-5-5

WOD – “Independence Day”

For Time

50 Wall Ball Shot (20#/14#)

13 Snatch (115#/55#)

50 Push-Up

13 Clean (135#/75#)

50 Pull-Up

13 Jerk (155#/95#)

50 Calorie Row

130703 – “Greedo”

July 3, 2013

greedo2

Strength

Back Squat

8-8-8-5-2-2-1

(65%-80%)

Skill

Double Under

WOD – “Greedo”

For Reps, Lowest Round

Tabata Clean & Jerk (135#/95#)

Rest 1 Minute

Tabata Double Under

Rest 1 Minute

Tabata Sit-up

Rest 1 Minute

Tabata Kettlebell Swings (53#/35#)

 

130702 – “Biggs Darklighter”

July 2, 2013

2

Strength

Bench Press

8-8-5-5-5

WOD – “Biggs Darklighter”

10-AMRAP

9-7-5

Deadlift (255#/155#)

Dumbbell Push Press (45#/25#

130701 – “Chewbacca”

celebrity-pictures-chewbacca-hair-day

Skill

Payday Pull-Ups

Strength

Back Squat

8-8-8-5-2-2-1

(65%-80%)

WOD – “Chewbacca”

3 Rounds for Time

6 Overhead Squat (115#/75#)

12 KB Sumo Deadlift High-Pull (70#/53#)

18 Bar Lateral Burpee

130628 – “Fran”

June 28, 2013

keep-calm-and-fran-21-15-9

Strength

Deadlift

10(Light#) – 5 – 5 – 3 – 3 – 3

Skill

500m Row for Time

WOD  – “Fran”

21-15-9

Thrusters (95#/65#)

Pull-Up

130627 – “Fight Gone Bad”

June 27, 2013

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Strength

15 Minutes to Work Up to 1RM Clean & Jerk

Skill

MAX Pull-ups

WOD – “Fight Gone Bad”

3 Rounds, Switch Stations EMOM

1)   Wall Ball Shot (20#/14#)

2)   Sumo Deadlift High Pull (75#/55#)

3)   Box Jump (20”)

4)   Push Press (75#/55#)

5)   Row for Calories

6)   REST

130626 – “Buck Furpees”

June 26, 2013

buck-furpees.anvil-unisex-heavyweight-tee.white.w760h760

Strength

Push Press

10(Bar) – 5 – 5 – 3 – 3 – 3

Skill

Glute Ham Raises

WOD – “Buck Furpees”

100 Burpees for Time

130625 – “Grace”

June 25, 2013

Grace

Strength

15 Minutes to Work up to a 1RM Snatch

WOD –  “Grace”

30 Clean & Jerk (135#/95#)

Rest 10 Minutes

1 Mile Run for Time

130624 – “Helen”

June 24, 2013

Helen

Strength

Back Squat

10(Bar) – 5 – 5 – 3 – 3 – 3

WOD – “Helen”

3 Rounds for Time

400m Run

21 KB Swing (53#/35#)

12 Pull-Up

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