WOD for 9/2/15

Strength:
Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes
WOD:
In teams of two, partners alternate rounds to complete five each of:
155/105 lbs Hang Power Cleans x 5 reps
100 Meter Run

WOD for 9/1/15

Skill:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Arch to Hollow Rolls x 20 reps
(alternate from holding a hollow body position to an arch/superman position without your hands or feet touching the floor)
Station 2 – Ring Rows x 10-12 reps @ 2111
Station 3 – 45-60 seconds of Handstand Walking or 45-60 second Nose-to-Wall Handstand Hold

WOD:
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-Ups
Burpees

WOD for 8/31/15

Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Back Squat x 6 reps @ 30X1 tempo
Station 2 – Strict Chin-Ups x 6 reps @ 21X0 tempo
(add weight if possible)

WOD – Five rounds for time of:
12 Push Presses (#95/65)
12 Kettlebell Swings (32/24 kg)

WOD for 8/29/15

In teams of two, with only one partner working at a time*, complete:
100 Kettlebell Swings
400 Meter Run
100 Dumbbell Shoulder to Overhead
400 Meter Run
100 Goblet Squats
400 Meter Run
100 Burpees

*Teammates will perform the 400 Meter Runs together and must stay within arms reach.

WOD for 8/23/15

Strength:
A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
B.
Three sets of:
Front Squat x 2-3 reps @ 85-90%
Rest 20 seconds
Pull-Ups x Max Unbroken Reps
Rest 3 minutes

WOD:
In teams of three, with only one person per station, complete 4 sets each of:
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
10 Thrusters (75/55 lbs)

WOD for 8/27/15

Strength:
Every 2 minutes, for 20 minutes (10 sets):
Push Press + Push Jerk + Split Jerk
Build over the course of the 10 sets to today’s heavy.

WOD:
Three rounds for time of:
6 Clean & Jerks (185/135 lbs)
12 Burpees Over the Barbell
12 Strict Handstand Push-Ups

WOD for 8/26/15

Strength/Skill:
Every 2 minutes, for 30 minutes (5 sets of each):
Station 1 – Deadlift x 3 reps
(build in load with the goal of making the last two sets today’s heavy triple)
Station 2 – Muscle-Ups x Max Reps
(OR 4-5 C2B Pull-ups + 4-5 Dips)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 15 cal or Bike 30 cal.
30 Kettlebell Swings
15 Ring Dips

E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs 15 ring dips, Partner B rows 250 meters, etc….