W.O.D. 8.30.14

Warm Up:
2X500 Row (1:00 Min Rest between)

10 Minute EMOM
3 Power Snatch
start at 50% and build

Frantasy 2: 
20 Thrusters 75/115
20 Pull-ups
20 Thrusters 95/135
20 Chest To bar Pull-ups
20 Thrusters 115/165
20 Bar MU

AMRAP in 9 Minutes:
3 Muscle UPs
9 Back Squats (95/135)

W.O.D. 8.28.14

Clean and Double Jerk
10 @ 80-90%

Pause Back Squat
7x3 @ 75%

Teams of two alternating rounds
9 Box Jumps (20/24")
6 HPC 125/185
3 Toes to Bar

W.O.D. 8.25.14

Olympic Lifting

Snatch
Clean and Jerk

W.O.D. 8.23.14

2 x 18
Back Squat
Pull-ups

1500 M row
EMOM
2 Burpee Box Jumps
and
3 Toes to Bar

Skill
:60
Hand Stand Walk
L Sit Ring hold

3 Rounds for time
3 Squat Snatches (95/105/115) (135/155/185)
6 Burpees over the Bar
9 Chest to Bar Pullups

W.O.D. 8.21.14

10,8,6,4,2
Clean and Jerk (110/165)
GHD Situps X3
Double Unders x5

2X18
Deadlift
Pull-ups
Shoulder Press

W.O.D. 8.18.14

Every 2 Min for 10 Mins (5 sets)
1 Muscle Snatch (build)

Every  2 Min for 10 Mins (5 sets)
1 Power Snatch (build)

Every  2 Mins for 10 Mins (5 sets)
1 Squat Snatch (build)

Every  2 Mins30sec for 20 Mins (8 sets)
Back Squat or Front Squat
6 @ 60%
4 @70%
2 @ 80%
6 @70%
4@ 80%
2@90%
4 @80%
4@ 80%

12 Min AMRAP
6 HSPU
12 Heavy Russian KBS
(A - 6+5 HSPU)
(M- 2+2 HSPU)

W.O.D. 8.16.14

Deadlift
3-3-3-3-3

Weight Vest WOD
10 Seated box jumps (17" to 24/30)
100 Meter Row
9 Seated box jumps (17" to 24/30)
200 Meter Row
8 Seated box jumps (17" to 24/30)
300 Meter Row
7 Seated box jumps (17" to 24/30)
400 Meter Row
6 Seated box jumps (17" to 24/30)
......etc
to
1Seated box jumps (17" to 24/30)
1000 Meter Row

W.O.D. 8.14.14

45-35-25-15

KBS 70/53

Calorie Row

(10 Shoot Throughs and 1 Minute Rest after each set)

W.O.D. 8.2.14

Sprint 100 M every 45 seconds for 9:00 Minutes
then directly into
3 Rds for time of
12 Back Squats (135/205#)
12 KTE

2 x 20 GHR
2 x 20 Reverse Hyper

AMRAP in 7 Minutes
2 legless rope climbs
6 Ring Dips

AMRAP in 90 seconds
Deadlift  225/155#