8-1-13 WOD

Partner WOD(1works 1 rests) 1000m shuttle run(200m legs) 100 ring dips 100 burpees 1000m shuttle run(200m legs)

challenge-12 min work towards goal

7-31-13 WOD

WOD- 100 hang squat clean thrusters for time 75/55

challenge 3x10 weighted good mornings (PERFECT form)90 sec rest

NOTE FROM COACH ALEX: If you are sore from the last two days of WOD's maybe think about a rest day!

7-30-13 WOD

Challenge 5x5 OHS(2:00 rest)

WOD 12 min AMRAP
5 power snatch 135/95
10 over box jump( feet do not have to make contact with box)

Cooldown- 5:00 AMRAP double unders

7-29-13 WOD

21-15-9
Deadlift 225/155
Weighted sit up 45/25
Supine ring pull up

challenge-4 min AMRAP partner tire flip (partners flip it back and fourth to each other)

7-25-13 WOD

11 min AMRAP
11 med ball slams 20/14
11 power snatch 75/55

challenge- 4x3 snatch first pull (3 sec hold @ top of first pull) trying to fix the common stripper booty fault

7-24-13 WOD

5 rounds for time
20 push press 75/55
20 T2B
20 double under

challenge-6x6 press (90 sec rest)

7-23-13 WOD

12 min AMRAP
Max Effort unbroken hang squat clean 95/65
200m sprint
(Score total squat cleans)

challenge- 3x10 Deads (2:00 sec rest between sets)

Cooldown- 500m row

7-23-13 WOD

Challenge- 3x10 Deads (2:00 sec rest between sets)

WOD- 12 min AMRAP
Max Effort unbroken hang squat clean 95/65
200m sprint
(Score total squat cleans)

7-22-13 WOD

22-16-10
Burpee
C2B pull ups
Lateral box jump

challenge-15 min mu skills/ progression

7-19-13 WOD

30-20-10
KB snatch 53/35 Alt arm ea rep
1 hand Russian swing Alt arm ea rep

Challenge-15 min snatch work (focus on weakest of 3 positions)

7-18-13 WOD

WOD- partner row 10k
(Split into 500m) cap depending on time so classes don't go over time.

5 min go over row efficiency/efficacy technique

7-17-13 WOD

10,9,8,7,6,5,4,3,2,1
1,2,3,4,5,6,7,8,9,10
Thruster 95/65
Pull up
Then run 800m

 challenge- 3x5 front squat 2:00 rest between sets

7-16-13 WOD

WOD- 13min AMRAP
10 deads
20 floor wipers
30 double unders

challenge- tabata side plank L, tabata side plank R

Cool down- accumulate 2:00 hollow rock

7-15-13 WOD

JT
21-15-9
Hspu
Ring dip
Push up

challenge-2rds
1min ME(max effort) t2b
1min ME supine ring pull up
1min rest

7-12-13 WOD

PARTNER WOD
12 MIN AMRAP
CLEAN (POWER OR SQUAT)
30 105/75 SCALED 95/65
30 155/105 SCALED 135/95
30 205/135 SCALED 185/115
30 225/155 SCALED 205/135
(ONE PARTNER WORKS AT A TIME WHILE PARTNER 2 RESTS)

 CHALLENGE-100 PARTNER MB SIT UPS

7-11-13 WOD

For Time:
ROW 1 MILE(1610M)RUN 1 MILE

CHALLENGE-4 MIN AMRAP DOUBLE UNDERS

7-9-13 WOD

4 RDS
400M SPRINT(100%)
15 WALL BALLS 20/14
2:00 REST BETWEEN RDS

CHALLENGE- 200M OH PLATE CARRY 45/25

COOLDOWN- 10MIN ROCK BOTTOM SQUAT HOLD

7-8-13 WOD

10 MIN AMRAP
3 HSPU
6 BURPEE BOX JUMP
9 K2E

CHALLENGE- 2 ATTEMPTS L-SIT FOR TIME

7-4-13 WOD

15 MIN AMRAP
12 FRONT SQUAT 135/95
400M RUN

CHALLENGE-10 MIN ESTABLISH 3RM FRONT SQUAT

7-3-13 WOD

500 M ROW THEN
21-15-9 SUPINE RING PULL-UP
H.R.(HAND RELEASE PUSH-UP)
LATERAL JUMP OVER ROWER OR BARBELL
THEN 500M ROW CASH OUT

CHALLENGE WORK GOAT/TOWARDS GOAL 10 MIN

7-2-13 WOD

3 RDS
25 BURPEES
50 SIT UPS
100 DOUBLE UNDERS

 CHALLENGE-2X MAX EFFORT UNBROKEN T2B

7-1-13 WOD

Coach KTG' Birthday WOD
WOD- AMANDA 9-7-5 MUSCLE UP SQUAT SNATCH 135/95

CHALLENGE-4X3 SNATCH BALANCE (2:00 REST BETWEEN SETS)