Wednesday, August 20, 2014

Thursday, August 21, 2014

20 Minute Running Clock:

Tungsten Trail Run then:

AMRAP:
10 Box Jumps 24/20
20 DU
10 Pseudo Planche Press-ups

Tuesday, August 19, 2014

Monday, August 18, 2014

Tuesday, August 19, 2014

WOD: Roaming Diane with Rope Climbs

21, 15, 9

DL 255/175
Handstand Walk (in meters)

At beginning, in between sets, and at end - 3 rope climbs 12/15'

Sunday, August 17, 2014

Monday, August 18, 2014

Strength:
Snatch Balance 5 x 3 HAP

WOD:
5 x 10 reps
OHS

First set is at heaviest snatch balance weight

Every set thereafter increase weight by 15%

Friday, August 15, 2014

Friday, August 15, 2014

Strength/Skill:

Pause Back Squats
4x3 working to HAP (12 minute cap)

WOD:

Woods Run

Then,

2, 4, 6, 8, 6, 4, 2 of

1-1/4 Back Squats 95/65
Sit-Up
Bent Over Row 95/65

Then,

Woods Run (30 minute cap)

Wednesday, August 13, 2014

Wednesday, August 13, 2014

Strength/Skill:

Establish a max 3 Position Clean (Floor, Take Off, High Hang – do not drop bar) + 1 Jerk

Wod:

21-15-9

HRPU
PU Medley
Back Extension

Monday, August 11, 2014

Tuesday, August 12, 2014

100 Air Squats
100 DU
100 Walking Lunges

Before transitioning or at each break/fail athlete sprints 30 m.