8-26-14

Tuesday

1. EMOM x 10 min
5 Power cleans- touch-n-go
*choose own weight
-5 min rest -

2. Metcon
5 2-minute Rounds:
15/12 Calorie Row
10 D.B. Hang Squat Cleans (35/20#)
Max Double Unders w/ remaining time
*1 min rest Between rounds
Score is total number of DUs completed.

"The best bridge between despair and hope is a good night's sleep." - E. Joseph Cossman

8-15-14

Saturday 
"31 heroes" (scaled)
Teams of 2,
31 min AMRAP:
8 Thrusters (115/85)
6 rope climbs (scale 3:1)
11 box jumps (30/24)
*One partner always running with a 35/15# plate

8-14-14

Thursday 
1. Strength
3 Rounds with 2-KBs of 16 kg/12 kg:
Deadlift+Hang snatch+Strict Press+Push Press+Push Jerk+Split Jerk

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2. Partner Metcon
Backwards "Barbara"
3 rounds each of:
50 Squats
40 Sit-ups 
30 Push-ups
20 Pull-ups
Rest while your partner works. 

"Do what you love, love what you do, and deliver more than you promise." - Harvey Mackay

08-04-14 Monday
Back Squat
5x7, across
*use the weight you squatted two weeks ago with sets of 5 and apply the same weight to these sets of 7

"Jackie-ish":
1000m Row
30 Thrusters (Scaled 75/50) (Rx 95/65) (Rx+ 115/80)
50 Pull-ups

"Anyone who has never made a mistake, has never tried anything new" - Albert Einstein 
_____________________________________
08-05-14 Tuesday 

10 minutes to work up to:
3RM Power Snatch *touch-n-go

Escalated Strength Partner WOD
5 RFT: 
5 Bench Press (Rx-155/95)
10 Bent over rows (Rx-115/65)
15 GHD situps
*alternate back and forth, finish all your reps for that set, you cannot switch in the middle of your set.

Post weight and times to board, or post them on here. 

"To achieve greatness, start where you are, use what you have, do what you can." - Arthur Ashe

8-2-14

Team WOD!

Teams of 3, work together to accomplish:

10-1 of:
Rope climbs
Clean and Jerks @ 135/95 (scaled 65/45)
Wall balls (20/14)
Burpee Broad Jumps
Backwards Walking Goblet Lunges (1.5/1)
Sit ups

Executed as 10 rope climbs, Cj, WB, burpee, lunge, sit ups. Then 9 of each, then 8 of each and so on until the last round is 1 rep of each movement. Teams individually decide how they wish to split movements among members.
***Only 1 person works at a time, equipment barbell cannot touch the ground. If equipment touches ground, 400m penalty for team assessed immediately.

"The strength of the team is each individual member. The strength of each member is the team."
Phil Jackson