8/28/14 Thursday

Performance

A1. Shoulder Press @ 20X1; 4-6 reps x 4 sets, 
rest 90sec

A2. Strict Pull-ups @ 21X1; 2-3 reps x 4 sets, rest 90 sec

 

B. 
AMRAP in 7 minutes of:

10 HR Pushups or Ring Push-Ups

15 Box Jumps (24/20”)

 

Competition

Wod will be posted at gym

8/20/14 Wednesday

Performance

A1. Weighted Pull-Ups @21X0; 2-4 reps x 5 sets, 
rest 60sec

A2. 
L-Sit from bars/rings; 30-60 second hold x 5 sets, rest 60 sec

*
if you cannot do this consecutively, accumulate the time

 

B. 
AMRAP in 5 minutes of:

10 Pull-Ups

10 Wall Balls (20/14#)

 

Competition

Wod will be posted at gym

8/8/14 Friday

Performance

A1. Push Press; 3-5 reps x 4 sets, 
Rest 90sec

A2. Weighted Pull-Ups; 3-5 reps x 4 sets, 
Rest 90sec

B. 
600 Meter Partnered Farmer’s Carry

*Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the half way point and finish.

*4 lengths of the parking lot equals 300m

 

Competition

Wod will be posted at gym

8/4/14 Monday

Performance

A. 
Weighted Pull-Up; 
In six attempts or less, find your 1-RM Weighted Pull-Up.

*Rest at least 3 minutes between attempts over 80% of your potential 1-RM

 

B. 
AMRAP in 7 minutes of:

3 Thrusters (95/65 lbs.)

3 Pull-Ups

6 Thrusters

6 Pull-Ups

9 Thrusters

9 Pull-Ups

12 Thrusters

12 Pull-Ups

15 Thrusters

15 Pull-Ups

18 Thrusters

18 Pull-Ups

 

Competition

Wod will be posted at gym

7/16/14 Wednesday

Performance

A1. Weighted Pull-Up; 2-3 reps x 5 sets, 
Rest 60 seconds

A2. Front-Leaning Rest on Rings; 60-90 seconds x 5 sets, 
Rest 60 seconds

+

B. 
In teams of two, alternate rounds to complete five sets each for time of:

10 Pull-Ups

15 Wall Balls

30 Double-Unders

 

Competition

Wod will be posted at gym