WOD 8.30.14

A.
rope climb

B.
5x
40 sec row (cal)
40 sec burpee box jump 24/20
40 sec wall ball 20/14
40 sec side plank LFT
40 sec side plank RT
-20 sec rest between movements
-score is total reps, plank does not count

By |August 30, 2014|WOD|0 Comments

WOD 8.29.14

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A.
push jerk
2RM
-15 min to establish this RM for today
-performed out of the the rack

B.
AMRAP 12
4 power snatch 115/75
8 T2B
12 box jump 24/20

By |August 29, 2014|WOD|0 Comments

WOD 8.28.14

CrossFit3
TBT

A.
box squat
12×2
-BTN, normal stance, 1” above parallel
-sets OTM

B.
AMRAP 8
KB swing 53/35
OHS 75/55
-up ladder by 2s

By |August 28, 2014|WOD|0 Comments

WOD 8.27.14

UAP
Universal Athletic Position…be athletic

A.
3x
30 sec captn morgan LFT
30 sec captn morgan RT
20 side step LFT
20 side step RT
10 wall wipe
10 goal keep
-NFT

B.
5x
10 hang power clean 95/65
10 thruster
200m run
rest 1 min
-score is total time, not including the last rest period
-20 min time cap

By |August 27, 2014|WOD|0 Comments

WOD 8.26.14

thumb tape
Tape is a good idea

A.
power clean
2RM
-15 min to establish this RM for today
-bar can be dropped btwn reps but must be followed quickly for the second, approx. 5 sec

B.
Diane
21,15,9
deadlift 225/155
HSPU
-9 min time cap

By |August 26, 2014|WOD|0 Comments