Monthly Archives: August 2014

8/29/2014 WOD

Aces or Dueces “Aces” 1000 M Row 100 double unders 1 mile run Or “Deuces” 2000 M Row 200 double unders 2 mile run Advertisements

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8/28/2014 WOD

Strength – complete the following complex – 5 sets – increase weight after each set: Power Snatch – Hang snatch – OH Squat 5 rounds for time 7 power snatch 135/95# 3 muscle ups Elements WOD 21-15-9 Sit-ups Push press … Continue reading

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8/27/2014 WOD

4 minute AMRAP 21 wallballs 20/14 15 cal row 9 ring dips Rest 2 minutes 4 minute AMRAP 21 Double unders 15 KB swings 55/35# 9 push-ups Rest 2 minutes 4 minute AMRAP 21 squats 15 jumping lunges 9 burpees … Continue reading

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8/26/2014 WOD

EMOM for 5 minutes 3 PC&JERKS 155/115# 15 double unders/25 singles REST THE 6th minute and add weight EMOM for 5 minutes 3 PC&JERKS 185/135# 15 double unders/25 singles REST THE 12th minute and add weight EMOM for 5 minutes … Continue reading

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8/25/2014 WOD

7 rounds for time 7 pull-ups 11 box jumps 24/20″ 20 sit-ups Elements WOD 5 rounds for time: 20 KB swings 5 power snatch

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8/22/2014 WOD

500 M Row for time Death by thrusters 95/65# Cash out – 50 push-ups, 50 KB Swings

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WOD 8/21/2014

Strength – bench press 5-3-3-3-1 For time 400 M run 50 sits ups 500 M row 50 sit-ups 400 M run 50 sit-ups 500 M row Elements WOD 16 minute AFAP 10 Thrusters 50′ bear crawl 10 Thrusters 100′ bear … Continue reading

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