WOD for 7/30/15

SKILL:
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – Strict Handstand Push-Ups x Max Reps
Minute 2 – Alternating Pistols x 12-16 reps
Minute 3 – Toes to Rings x 6-8 reps

WOD:
For time:
Run 800 Meters
15 Deadlifts*
30 Hand-Release Push-Ups
(successful reps must start from the top extended position, and the knees must never touch the ground)
Run 400 Meters
10 Deadlifts
20 Hand-Release Push-Ups
Run 200 Meters
5 Deadlifts
10 Hand-Release Push-Ups
*Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 – do not go heavier than that.

WOD for 7/29/15

Strength:

Take 15 minutes to build to a heavy Split Jerk
WOD:

Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees

5 Pull-Ups

(chest-to-bar pull-ups for advanced athletes)

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:

6 Ring Dips

9 Box Jump Overs (24/20″)

WOD for 7/28/15

Strength:
Every 2 minutes, for 16 minutes (8 sets):
2-Position Clean
(mid-thigh, and then from the floor)

WOD:
In teams of two, with only one person working at a time, perform 30 reps each for time of:
135/95 lb Ground to Overhead
Immediately followed by…
In teams of two, with only one person working at a time, perform 40 reps each for time of:
Toes to Bar
Partition your reps as you see fit.

WOD for 7/27/15

Three sets of:
Bulgarian Split Squat x 8-12 reps each leg
Rest 30 seconds

Strict Handstand Push-Ups x Max Reps
-OR-
Wall Climbs x 5 reps
-OR-
Nose-to-Wall Handstand Hold x 60 seconds
Rest 3 min

WOD:
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups

WOD for 7/27/15

Strength:
Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
Strict Handstand Push-Ups x Max Reps
-OR-
Wall Climbs x 5 reps
-OR-
Nose-to-Wall Handstand Hold x 60 seconds
Rest 3 minutes

WOD:
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups

WOD for 7/24/15

WOD:

Teams of three must complete a total of 4 sets each as quickly as possible of:
Row 500 Meters

5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)

Run 400 Meters

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.