Team WOD: 14 August 2014

Strength

-  OHS 5x5

METCON

-  200m partner sprints x10. You do one I do one until we both have done 10.

-  500 DU cash out.  When I break you go ect.

-  Skill Work.  Pick somethjng you are bad at.

WOD: 28 July 2014

21-15-9 Complex
For time:
8 deadlifts, 155 lb.
7 cleans, 155 lb.
6 snatches, 155 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb.
5 cleans, 155 lb.
4 snatches, 155 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb.
3 cleans, 155 lb.
2 snatches, 155 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

As always, you may modify the weights and exercizes as needed.

WOD: 26 June 2014

The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

WOD: 25 June 2014

2 rounds of
200m run
20 sit-ups
200m run
20 air squats
200m run
10 push-ups
200m run
10 burpees

WOD: 24 June 2014

Complete as many rounds as possible in 20 minutes of:
thrusters, 5 reps
hang power cleans, 7 reps
sumo deadlift high-pulls, 10 reps
all movements done at 95/65 lbs

WOD: 23 June 2014

Metcon (Time)

3 rounds:
100 Double Unders
30 Hang Cleans (95/65)
–Rest 5 minutes–
3 rounds:
30 GHD Sit-Ups
10 Muscle-Ups
–Rest 5 minutes–
3 rounds:
20 Back Squats (155/105)
20 Handstand Push-Ups

WOD: 22 June 2014

10 rounds for time of:
3 weighted pull-ups, 45-lb.
5 strict pull-ups
7 kipping pull-ups


For weighted pull-ups place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.