WOD
A. Hang Squat Clean Thruster 3-3-2-2-2-1-1-1
B. 5 Rounds For Reps
2 Minute AMRAP "DT"
12 Deadlift
9 Hang Power Clean
6 Push Jerk
2 Minute Rest
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Thursday August 1, 2013
WOD
A. Hang Squat Clean Thruster 3-3-2-2-2-1-1-1
B. 5 Rounds For Reps
2 Minute AMRAP "DT"
12 Deadlift
9 Hang Power Clean
6 Push Jerk
2 Minute Rest
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Wednesday July 31, 2013
WOD
A. Gymnastics
B. For Time
400M Run
40 Box Jump 24/20
40 Sit-Ups
300M Run
30 Box Jump 24/20
30 Sit-Ups
200M Run
20 Box Jump 24/20
20 Sit-Ups
100M Run
10 Box Jump 24/20
10 Sit-Ups
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Seduced by the Illusion: The Truth About Transformation Photos
Tuesday July 30, 2013
WOD
A. Snatch + OHS
B. Max Broad Jump 5 Attempts
C. 3 Rounds For Time
15 Pull-Ups
7 Burpees
15 T2B
7 Burpees
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Monday July 29, 2013
WOD
A. Clean and Jerk
B. For Time:
40 Wall Ball
10 Push-Up
100 M Run with Ball
30 Wall Ball
20 Push-Up
100 M Run with Ball
20 Wall Ball
30 Push-Up
100 M Run with Ball
10 Wall Ball
40 Push-Up
100 M Run with Ball
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Friday July 26, 2013
WOD
A. Back Squat 1-1-1-1-1
B. "Griff"
For Time:
Run 800 M Forward
Run 400 M Backwards
Run 800 M Forward
Run 400 M Backwards
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Wednesday July 24, 2013
WOD
A. Wieghted Chin-Up 3-3-3-1-1-1-1-1
B. Pull-Up Max Reps
C. 3 Minutes Max Sit-Ups
D. For Time:
150 Wall Ball
*3 Burpees at the front of each minute
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Tuesday July 23, 2013
WOD
A. Front Squat 5-5-5-5
B. 3 Rounds Max Ring Dips
C. 10 Minute AMRAP
10 Box Jumps 30/24"
10 KBS 32/24kg
*Start the 1st round with 1 Burpee,
2nd with 2 Burpees, 3rd with 3 Burpees, etc.
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The Primal Lifestyle Has Given Me a Life Worth Living
Monday July 22, 2013
WOD
A. 1 Strict Press + 5 Push Press
B. 3 Rounds Max Ring Pull-Ups
C. 4 Rounds For Time
100M Over Head Plate Carry
15 Burpees
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Friday July 19, 2013
WOD
A. Back Squat 80% 3 Sets Max Reps(if you get over 10 add weight)
B. "Fran"
21-15-9
Thrusters 45kg
Pull-Up
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Wednesday July 17, 2013
WOD
A. Deadlift 55-65% 3-3-3-3-3-3-3-3-3-3 EMOTM
B. EMOTM 20 Minutes
2 Hang Power Clean@60-70%
8 Push-Up
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5 Chemicals in Cosmetics You Should Avoid
Tuesday July 16, 2013
WOD
A. Snatch+3OHS
B. "Helen"
3 Rounds For Time
400 M Run
21 KBS 1.5p
12 Pull-Up
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Monday July 15, 2013
WOD
A. Squat Clean Thruster 3-3-3-3-3
B. 5 Rounds For Quality
30 Sec Hollow Rock
30 Sec Rest
C. 10 Minute AMRAP
25 Double Under
15 Push-Ups
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Friday July 12, 2013
WOD
A. Back Squat 80% 3 Sets Max Reps(if you get over 10 add weight)
B. "Diane"
21-15-9
Deadlift 100/70kg
Handstand Push-Up
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Thursday July 11, 2013
WOD
A. Pull-Ups (kipping, weighted, strict)
B. For Time:
20 Jump Squat
60 Sit-Ups
20 Jump Squat
50 Push-Ups
20 Jump Squat
40 Pull-Up
20 Jump Squat
30 Sit-Ups
20 Jump Squat
20 Push-Ups
20 Jump Squat
10 Pull-Ups
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Wednesday July 10, 2013
WOD
A. Strict Press 3-3-3-3-3
B. Ring Row 8-8-8-8-8 (slow and controlled)
C. 3 Rounds For Time:
15 Hang D.B. Squat Clean
15 Burpee
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Tuesday July 9, 2013
WOD
A. Deadlift 1-1-1-1-1
B. 1 Set Max T2B
C. 10 Minute AMRAP
10 Wall Ball
10 Pistols
10 KBS 2/1.5p
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Monday July 8, 2013
WOD
A. Hang Clean + Clean
B. "Hope"
Three Rounds For Reps:
1 Min Burpees
1 Min 75 pound Power snatch
1 Min Box jump, 24" box
1 Min 75 pound Thruster
1 Min Chest to bar Pull-ups
1 Min 75 pound Power snatch
1 Min Box jump, 24" box
1 Min 75 pound Thruster
1 Min Chest to bar Pull-ups
1 Min Rest
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Friday July 5, 2013
WOD
A. Back Squat 80% 3 Sets Max Reps(if you get over 10 add weight)
B. "Elizabeth"
21-15-9
Clean 60/45kg
Ring Dip
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Thursday July 4, 2013
 |
| AND THIS IS THE GUY THATS SUPPOSED SAVE US??? |
WOD
A. Snatch + Hang Snatch
B. For Time:
10 HSPU
20 Burpees
30 Pull-ups
40 Wall Ball
50 Alt D.B. Snatch
60 Sit-Ups
70 Squats
800 M Run
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Independence Day (United States)
Wednesday July 3, 2013
WOD
A. Push Press 5-5-5-5
B. 1 Set Max HSPU
C. 3 Rounds For Time
50 Double-Under
25 KBS 1.5/1p
15 C2B
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What You Should Know About Beef Production Claims
Tuesday July 2, 2013
WOD
A. Deadlift 60%x3 EMOTM 10 Min
B. T2B 8 EMOTM 5 Min
C. For Time
20 Ring Push-Ups
30 Box Jump 30/24"
400M Run
25 Ring Push-Ups
35 Box Jumps 30/24"
200M Run
30 Ring Push-Up
40 Box Jumps 30/24"
100M Run
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320kgx1, 340kgx2, 350kgx1, 235kgx10 **Deadlifts are better when you growl.
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