WOD 8/9/13

WU 2X15 CFWU No Airsquats 2X15 Wall Squat Strength 5,5,3,3,1,1 70,75,80,85,90% 1RM Back Squat WOD The Sixes" 16 Min AMRAP 6 Burpees 6 KB Snatch right arm 1.5/1 6 OHS 95/65 6 KB Snatch left arm 1.5/1 6 Situps

WOD 8/8/13

WU 30 Squats 30 Situps Swing Legs through all planes 30 Walking Lunges Sampson Stretch 30 sec per side WOD AQAP Run 4X400 or Row 4X500 Pace so lap times should be within 10 seconds of each other Rest 2 Min between each effort PWOD Stretch

WOD 8/7/13

WU 2X15 CFWU Skill Work on Muscle Up progressions WOD "Victoria" 5 Rounds AQAP 10 Thrusters 95/65 14 Box Jumps 24/20 12 SDHP 95/65 12 Burpees 27 KBS 1.5/1

WOD 8/6/13

WU GO OUTSIDE! Team Medicine Ball Run Run 400m Passing a medicine ball back and forth to each athlete. 50 Team Medicine Ball Pushups Facing each other, one team member does a knee pushup on the medball the other does a knee pushup on the ground. When both are up the medball is thrown to the other team member. This is done AQAP. Strength 10 Minutes Find Max Strict Press WOD 3 Rounds AQAP 30 Power Snatches 75/45 30 Wallballs 20/14 PWOD Stretch

WOD 8/5/13

WU 25 Good Mornings 45/33 25 Situp to Stand 15/10 25 Walking Lunges Strength 5,5,3,3,1,1 Push Press 70, 75, 80, 85, 90% 1RM WOD AQAP 10,9,8,7,6,5,4,3,2,1 Cal Row Burpee Box Jump 30/24 KBS 2.0/1.5 PWOD Mobilize. No, I mean really. Mobilize

WOD 8/2/13

WU
CFWU 2x15
WOD
1,1,1,1,1
Find 1RM Bench Press
PWOD
8x 100 sprint/row
30 between efforts