WOD'S

Monday, August 27th

August 26, 2012
Strength  Snatch Progression  WOD 3 Power Snatch 135/95lbs  9 Push Ups  50 Ft Prowler Push  AMRAP 20 Minutes  *Scale weight as needed. Prowlers should be heavy.  Games Prep 155/105lbs  Snatch grip Press 5x5 

Saturday, August 25th

August 24, 2012
WOD 1 Mile Run  150 Double Unders  30 Pistols  800m Run  100 Double Unders 20 Pistols  400m Run  50 Double Unders  10 Pistols  True Test of Heart: You may attempt this in place of todays workout 50 Rope Climbs for time

Friday, August 24th

August 23, 2012
Strength Back Squat 1,2,3 x3  WOD 21-15-9  Overhead Squats 95/65lbs  42-30-18 Ball Slams 30/20lb   

Thursday, August 23rd

August 22, 2012
Conditioning  10 Minute Partner Airdyne for Calories  WOD 2 Man Makers 35/25lb  8 Box Jumps  AMRAP 3 Minutes  Rest 2 mins  4 Rounds    Games Prep Row 500m  rest 2 Minsx4 (/500m split must remain within 1 sec each interval. i.e. 1:45.5, 1:45.1, 1:45.2, 1:45.3. If you are slower or faster it is a penalty. 1 second=10 burpees immediately following the last interval)  GHD situps 20-30reps or Back Extension 20-30reps 12 Ban

Wednesday, August 22nd

August 21, 2012
Strength Snatch Progression  WOD 50 Double Unders  10 Kettlebell Snatch Right Arm 24/16kg  10 Kettlebell Snatch Left Arm 24/16kg  15 Burpees  5 Rounds  Games Prep OHS 5,5,3,3,1,1,1

Tuesday, August 21st

August 20, 2012
Skill  Muscle Up  WOD 50 Wallballs  2 Muscle ups (scale for 1 muscle up=2 toes through rings, 1 ring pull-up)  40 Wallballs  4 Muscle ups  30 Wallballs  6 Muscle ups  20 Wallballs  8 Muscle ups  10 Wallballs  10 Muscle ups  Games Prep additional work: AMRAP  strict weighted ring dip  rest 3 Mins  AMRAP strict weighted pullup  2 Rounds 

Monday, August 20th

August 19, 2012
Strength Clean Progression  WOD "Bear Gryllz"  5-4-3-2-1 reps Rope Climbs 2-4-6-8-10 reps  Bear Complex 135/95lbs  *Scale weight as needed  Games Prep Push Press 3x5 

Saturday, August 18th

August 17, 2012
WOD "Lynne"  5 Rounds for Max reps of: Bench Press (bdyweight for men, 3/4 bdyweight for women)  Pullups  rest 3 mins between rounds  *scale bench press weight as needed. 

Friday, August 17th

August 16, 2012
Strength Back Squat 1,2,3 x3 @80%  WOD 50 Air Squats  5 Deadlifts 275/185lbs  10 Box Jumps 24/20'  5 Rounds  *scale weight as needed  Games Prep 315/205lbs 

Thursday, August 16th

August 15, 2012
Conditioning  200m Sprint rest 1 Minx3  WOD 500m Row  21 Push Press 115/75lbs  500m Row 18 Push Press  500m Row  15 Push Press  500m Row  12 Push Press  Games Prep Do wod and conditioning  20-25 GHD situps 12 Band Pull Aparts x3 

Wednesday, August 15th

August 14, 2012
Strength Snatch Progression  WOD 5 Power Snatch 115/75lbs  100m Plate Pinch Carry 25/15lb plates  10 GHD Situps  5 Rounds  Games Prep Snatch grip strict press 5x5 

Tuesday, August 14th

August 13, 2012
Skill Handstand Pushup/Hold  WOD 2 Rope Climbs  4 Handstand Pushups  15 Min AMRAP  Games Prep Skill work: Parallet hspu, ring hspu 

Monday, August 13th

August 12, 2012
Strength Clean Progression  EMOM 6 Mins-8 Power Cleans  WOD "Elizabeth"  21-15-9 reps of: Full Clean 135/95lbs  Ring Dip  Games Prep 3x3 Front Squat 

Saturday, August 11th

August 10, 2012
WOD 12 Chest to bar Pullups  50 Second Airdyne Sprint  1 Min Rest   8 Rounds 

Friday, August 10th

August 9, 2012
Strength Max Backsquat  WOD 6 GHD Situps  12 Ring Push ups  24 Double Unders  6 Rounds   

Thursday, August 9th

August 8, 2012
Conditioning Tabata Airdyne  WOD 800m Run  then 2 Rounds of: 30 Deadlifts 185/115lbs  30 Wallballs  then 800m Run  Games Prep  No WOD 20-25 GHD situps  10 Band Pull Aparts  3 Rounds  HS walk 20-40ft or Hold 30 seconds  10-15 Second L-sit hold  3 Rounds  Row 1k  rest 3 Mins x2 

Wednesday, August 8th

August 7, 2012
Strength  Snatch Progression  WOD 8 Hang Power Snatch 75/55lbs  12 Ball Slams 30/20lb 3 Rounds  6 Power Snatch 95/65lbs  10 Box Jumps 24/20'  3 Rounds  4 Snatch (Full) 115/75lbs  8 Burpees  3 Rounds  *add weight each round  Games Prep OHS 3x3 

Tuesday, August 7th

August 6, 2012
Skill Pistols  WOD 1 Minute of Rope Climbs  1 Minute of Kettlebell Swings 24/16kg  1 Minute of Pistols  Rest 2 Mins  5 Rounds  Games Prep Max Weighted Muscle ups (use vest or do strict with weigh belt) 3 sets 

Monday, August 6th

August 5, 2012
Strength Clean Progression  WOD "FRAN!"  21-15-9 reps of: Thrusters 95/65lbs  Pullups 

Saturday, August 4th

August 3, 2012
WOD 400m Run 5 Wall Walks 10 Ball Slams 30/20lb 15 Kettlebell Swings 24/16kg 5 Rounds

Friday, August 3rd

August 2, 2012
Strength  5 Min Airdyne  WOD "San Fran Crippler"  For time: 30 Back Squats 225/155lbs  1k Row  *Scale weight as needed  Games Prep Back Squat 1,2,3x3  Bench program  Weighted wide pull-up 5x5 

Thursday, August 2nd

August 1, 2012
Conditioning  200m Run  rest 1 min  400m Run  rest 2 min 800m Run  WOD 10 Front Squat 135/95lbs  15 Knees to Elbows on Rings  15 Hand Release Push ups  4 Rounds  Games Prep 155/105lbs 

Wednesday, August 1st

July 31, 2012
Strength  Snatch Progression  WOD 10,9,8,7...1  Overhead Squats 115/75lbs 1,2,3,4....10 Pullups *Scale weight as needed Games Prep Power Snatch 3x3 touch and go  

Tuesday, July 31st

July 30, 2012
Skill  Muscle Up  WOD 5 Handstand Pushups  10 Box Jumps 24/20'  12 Minute AMRAP  Games Prep Parallet HSPU 32/24' BJ  Max consec. Muscle ups x2 

Monday, July 30th

July 29, 2012
Strength Work up to a 1Rep Max Clean & Jerk WOD 5 Power Clean and Jerks 155/105lbs  3 Rope Climbs  20 Wallballs  5 Rounds  *Scale weight as needed  Games Prep 3x3 Front Squat 

Saturday, July 28th

July 27, 2012
WOD 400m Sled Drag 45/25lb plate on sled 40 Sledge Hammer Strikes Right Arm 40 Sledge Hammer Strikes Left Arm Load additional weight on Sled (men add another 45lb plate, women remove 25lb and add 45lb plate) 400m Sled Drag while carrying sledge hammer Happy Saturday :)

Friday, July 27th

July 26, 2012
Strength 20 Rep Back Squat (add 5 lbs to last week)  WOD 400m Run  5 Box Jump Overs 24/20' 10 Wallballs  10 BJO  20 Wallballs  15 BJO 30 Wallballs 15 BJO 20 Wallballs  10 BJO  10 Wallballs  5 BJO  400m Run 

Thursday, July 26th

July 25, 2012
Conditioning  Row 750m  rest 2 mins x2  WOD 21-18-15-12-9-6-3 reps of: Dumbbell Thrusters 35/25lbs  1 Rope Climb between each set (finish with 1 climb also)  Games Prep Alternate conditioning:  Row 250m  rest 1 minx3 Row 500m rest 2 minx2 Row 1k 

Wednesday, July 25th

July 24, 2012
Strength Clean Progression  EMOM 8 Mins- 2 Power Cleans @80% or higher  WOD 3 Power Clean and Jerk 155/105lbs  6 Burpees  9 Pullups  6 Rounds  *Scale weight as needed.  Games Prep 185/125lbs  Chest to Bar 

Tuesday, July 24th

July 23, 2012
Skill Handstand Pushup  WOD 8 Kettlebell Swings 24/16kg 12 Ball Slams 30/20lb 24 Double Unders  8 Rounds  Games Prep Handstand Walk 20-40ft Between each set hold an L-sit for 10 seconds on Parallets  5 Rounds 

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