WOD 08/29/14

Be hydrated and ready to run.

Pre-WOD (Skills/Strength):
5×5 Deadlift @ 60-70%

WOD:
1mile run
Rest 5mins
800m Run
Rest 4mins
400m Run

1mile run should be at 80-90% effort. Not all out but close to it.
800m Run should be at 85-95% effort. Almost all out.
400m Run. All out sprint.
Please note: Some of you will be doing half these distances or modifying. Talk to Pete, you know who you are.

Markers:
1mile is out to street towards decker lake down to just past UPS semi driverway and back.
800m is out to end of 3form parking lot curb near US Forrestry building and back.
400m is to marker on sidewalk and back.

Post-WOD (Challenge/Cool-down):
Stretching

WOD 08/27/14

Pre-WOD (Skills/Strength):
3 RDS
12 Bent Over Row
9 Push Press
6 Squat Cleans

With empty BB. Focusing on form.

WOD:
Partnered – Switch every 10 reps
100 Box Jumps / Step-ups
100 Push-ups
100 Air Squats

Resting partner is holding (2) KBs. Farmer carry without the walking.

Post-WOD (Challenge/Cool-down):
Stretching

WOD 08/25/14

Pre-WOD (Skills/Strength):
Partnered stations. On a 90sec interval.
Weight should be heavy but form maintained.

4×8 Snatch Grip Start Pull
4×4 Front Squat (OHS Advanced)

WOD:
5mins Max Effort Double Unders
REST 2mins
5mins Max Effort Sit-ups

Post-WOD (Challenge/Cool-down):
800 easy jog

WOD 08/22/14

Pre-WOD (Skills/Strength):
20 Turkish Get-ups
Alternate sides. Slow and controlled with a heavier weight.

WOD:
Tabata Hollow Rocks
Rest 1min
Tabata Side Plank (alternate – 4 each side)
Rest 1min
Tabata Sit-ups
Rest 1min
Tabata Arch Rock Hold w/ PVC

Post-WOD (Challenge/Cool-down):
Max effort FLR Hold

WOD 08/21/14

Pre-WOD (Skills/Strength):
Shoulder work and thrusters as group

WOD:
Choose your level for X: 50, 75, 100

X reps of Thrusters
5 burpees on top of each minute

Thrusters should be heavier than normal load for you.
For example: If you can do 95# Thrusters proficiently then try for 105 or 115.

Post-WOD (Challenge/Cool-down):
800 easy jog

WOD 08/20/14

Pre-WOD (Skills/Strength):
3 RDS
30sec Handstand Hamstring Stretch
30sec Straddle Seated Hamstring Stretch
45sec Arch Hold
45sec Hollow Hold on Back
10 RDL with BB

WOD:
21-15-9
Deadlifts
Bar over burpees

Post-WOD (Challenge/Cool-down):
800 easy jog

WOD 08/19/14

Pre-WOD (Skills/Strength):
3 RDS
3 Snatch High Pull
2 Power Snatches
1 OHS
Rest 2mins between rounds
Controlled and perfect movement sets using a heavier weight while maintaining form.

WOD:
14 AMRAP
3 Power Snatches (95/65)
15 MB Sit-ups
25 Double Unders

Post-WOD (Challenge/Cool-down):
Mobility work