WOD 8/29/13

Strength:

Front Squat

5 - 5 - 5 - 5

WOD:

5 Rounds for Time:

15 Front Squats (40% of top weight from above)

15 Push-Ups

Q demos a slick deep squat

WOD 8/27/13

WOD: Wall

3 rounds for time:

4 wall climbs

8 burpee box jumps (24)

16 KB swings (70)

48 double unders

WOD 8/22/13

WOD: EMOM Nausea

EMOM

For total rounds:

3 KB Swings (70/50)

3 Burpees

WOD 8/20/13

WOD: Partner "Girls"

Complete all as partners:

Diane:

21...15...9

Hand Stand Pushups (Rx/95)

Deadlift (135)

Grace:

30 Clean and Jerks (95)

Helen:

3 Rounds-

400m Run (done together)

21 KB Swings (50)

12 Pull-ups

Karen:

150 Wallballs (20)

WOD 8/15/13

WOD: No Time AMRAP

10 minute AMRAP

3 front squats (75)

3 overhead press (75)

3 thrusters (75)

9 burpees

WOD 6/13/13

WOD: Dysfunctional Doubles

100 double unders

50 sit-ups

80 double unders

40 push-ups

60 double unders

30 pull-ups

40 double unders

20 KB swings (50)

20 double unders

10 KB snatches, 5 each arm (50)

WOD 8/10/13

WOD: Willepalooza

Partner Workout: 

400m one are farmer carry (partner)

25 burpee pull-up

50 KB swings (50/15)

75 box jump (24/20)

100 double unders

800m run (partner)

100 situps

75 lunges

50 pushups

25 knee to elbow

400m uphill tree drag (partner)

WOD 8/8/13

WOD: 8-8-13 EMOM

EMOM 18 minutes:

Rotate stations each minute:

1.
8 Spider Pushups

8 KB Swings (50)

2.

10 Pullups
3.

13 Wall balls (20)

8 minute rest, then:

2 Rounds:

50m overhead lunge walk (45)

50m burpee broad jump

100m run

WOD 8/6/13

WOD: Carse

21-18-15-12-9-6-3

Squat Clean (95)

Double Unders

Deadlift (185)

Box Jump (24")

50m bear crawl at the start of each round

WOD 8/1/13

WOD: Slippery Chipper

800m Run

25 Lungewalk (steps)

50 Pushups

50 Double Unders

25 Knee to Elbow

800m Run

50 Box Jump (24)

25 OH Deep Squat (65lbs)

25 Pull-Ups

50 Sit-Ups