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Monthly Archives

August 2013

Friday, August 30th 2013

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Buy In:

Cover All WOD Movements

WOD:

“Bear Attack”
18-12-9
Barbell Complex
All movements in succession = 1 Round (95/65)
1 Rep = 1 Power Clean,
1 Front Squat,
1 Push Press/Jerk,
1 Back Squat,
1 Behind Neck Push Press
And
Push Ups
(The bar cannot be put down between the movements or the full rep must be competed again.)

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Tuesday, August 27th 2013

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Buy In:

Partner Push Sprints
(Put hands on each others shoulders and one partner pushes and the other partner resists. )
3 sets each from the grate to 2nd yellow pylon.

Strength:

Front Squats
Tempo 22X0
20 Minutes to work up to a heavy 3 rep and focus on rack position and knee tracking.

WOD:

10 Min AMRAP
16 Hanging KB snatch (8 per side) (53/35)
10 Deficit push-ups
12 Overhead Walking Lunges (45/25)

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