Aug 27, 2014

8-28-14 WOD Tess's BDay WOD

For Time:
Run 400
24 Back Squats 135/95
Run 400
24 Deadlifts 225/155 (one barbell, put weight on, take weight off)
Run 400
24 Front Squats 135/95

Challenge: 5X3 Front Squats (upright chest, knees out, flat spine, ELBOWS UP) You will work mobility if form does not allow for weighted movement, so KEEP WORKING MOBILITY! For those adding load, you will not use over 80% of highest set of 3 set for front/back squat in wod. So if you finish @ 135, and you're a dude, you will be around 108#'s for wod.

Aug 26, 2014

8-27-14 WOD

Partner 2 Mile
Switch every 400m

Challenge: Long Jump for distance (jump off both feet, measure back heal)

Cool Down: In 10 Minutes work rotating between a 30 sec Goblet Squat with KB, 5ish Sots Press facing wall/pull up Rig, and Snatch Balance still close to wall or pull up rig (keep feet shoulder stance, dip and drive into bottom postion).. Work PVC..

Aug 25, 2014

8-26-14 WOD

10Min to Complete –record reps/time 
100 Push Ups (no palm flash) 
100 DU’s 
5 Min Rest 
(when clock reaches 15Min) 8Min to Complete- Record reps/time) 
 60 Push Ups 
 100 Du’s 
 Rest 5 Min 
(when Clock reaches 23min) 6 Min to complete 
40 Push ups 
100 Du’s 
(Workout complete at 29 Min) 
(encourage scaling from the beginning to keep reps clean and doable without increasing rabo like soreness.) Athlete only has the allotted time to complete set. They will record reps instead of time if round is not complete. 

Challenge: Tabata HS Hold

Aug 24, 2014

8-25-14 WOD

14 Min Amrap 
10 Burpee Pull Ups 
10 Front Squats 115/75 
200m Run 
20 Burpee Pull Ups 
20 Front Squats 
400m run 
30 Burpee Pull ups 
30 Front Squats 
600m run 
40 Burpee Pull Ups 
40 Front Squats........

Challenge: Max Strict Pull Ups

Aug 22, 2014

8-23-14 WOD

Track WOD! This is a WOD you can to on your own since we are all gone!
4 Rounds
400m run
5 push ups
10 sit ups
15 Squats

100m lunge for time