WOD 6.25.14 Wednesday

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A. 4 rounds

  • 2 Rope Climbs
  • 8  Sandbag (or Med-ball) Cleans
  • 3 Ring ball ups to skin-the-cat

B. Teams of 2

  • Bike 4 miles
  • 100 Burpees

Both people can work at the same time break up however you want

C. 3 Sets

  • 40M 1-arm waiter’s walk
  • 10 Box step ups/leg

WOD 3.19.14 Wednesday

A1. Bench Press (w/hold at bottom= 1 inch from chest)

  • 4-4-4-4-4

A2. Pendlay Row (Bent over Row)

  • 5-5-5-5-5 (135/95#)

B. AMRAP 8

  • 8 HSPU
  • 8 Pistols alternating

C. EMOM 10

  • 10 KB Swings 30/40#
  • 6 Box Jumps 24/20

Both movements every minute

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WOD 8.12.13

Level 1

A.  – 3 rounds

  • 20 V-ups
  • 20 Leg Raises
  • 10 Knees-to-Elbows

B. – 2 rounds

  • Run 300m
  • 50 Box jumps
  • 25 Push-ups
  • 50 Squats
  • 25 Pull-ups (jumping or banded)
  • 20m OH Walking Lunges
  • 80m Run (down the ramp, to the Mini and back)
  • 20m OH Walking Lunges

Level 2

A.  – 3 rounds

  • 20 V-ups
  • 20 Leg Raises
  • 10 Toes-to-bar

B. – 2 rounds

  • Run 400m; weighted- (medball)
  • 50 Box jumps
  • 25 Push-ups (hard, ie: plyo. or alt. medball)
  • 50 weighted Squats (30/20)
  • 25 Pull-ups (strict)
  • 20m OH Walking Lunges (plate overhead: 45/25)
  • 80m weighted Run (With medball = down the ramp, to the Mini and back)
  • 20m OH Walking Lunges (plate overhead: 45/25)

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WOD 8.6.13

Level 1

A. EMOM for 6 minutes
5 Back Squats

B. For the remainder of the class:
Split Jerk Technique Work

C. (Optional) 3x
Suicide Race*
2 min. Rest

*No times, simply race the other people in your class

D. 3x
Lunge Stretch 30 sec/side
Hamstring Stretch 30 sec/side

Level 2

A. EMOM for 6 minutes
2 Split Squats (Heavy)

B. Take the remainder of the class to perfect your Split Jerk
If the coach gives you the OK, find a 1RM

C. (Optional) 3x
Suicide Race*
2 min. Rest

*No times, simply race the other people in your class

D. 3x
Lunge Stretch 30 sec/side
Hamstring Stretch 30 sec/side

split jerk

split jerk (Photo credit: Amber Karnes)

WOD 8.2.13

Level 1

A. Every 90 seconds for 9 minutes (6 Sets)
5 Back Squats (Heavier than last Friday)
Rest 3 minutes
EMOM for 6 minutes
3 Hang Power Snatches

B. 6x
100m Run
2 min.+ Rest

*No times, simply to put out and race the other people in your class

C. 3x
Jog 200m
Banded Stretch Hamstrings 30sec/side

Level 2

A. Every 90 seconds for 9 minutes (6 Sets)
4 Back Squats @ 80%
Rest 3 minutes
EMOM for 6 minutes
3 Snatches (70%)

*Must Squat

B. 6x
150m Run
2 min.+ Rest

*No times, simply to put out and race the other people in your class

C. 3x
Jog 200m
Banded Stretch Hamstrings 30sec/side

Back of left lower extremity.

Back of left lower extremity. (Photo credit: Wikipedia)