Monday Aug 24, 2015

Strength
1. Back Squat: 10-8-6-6-6
2. Front Squat: 3x5
3. Bench Press: 6x6 @ 75%
4. Barbell Row: work to an 8rm then 3x8 @ 8rm

Conditioning
"Elizabeth"
21-15-9 of:
Power Cleans, 135/95
Ring Dips

Tues Aug 18, 2015

A little "Grind" work...

800m run
30 box jumps
200m med-ball incline climb, 20#, set incline to max
chin over bar, 2:00 min accumulation**

20 Tire flips***

200m med-ball incline climb, 20#, set incline to max
farmers carry 85# each hand, 5 laps interior gym
800m run

Notes:

** 15 burpee penalty every time you come off the bar - on the spot.
*** If you don’t have a tire load up one end of a barbell and place the empty end in a corner. Lift the loaded end above shoulder height.

Cash Out: stair climb, 8 floors

Friday August 13, 2015

It's Lane's Birthday WOD! So after much thought and perusing through old WODs I found one that we haven't suffered through together in quite some time.

As a planning note. It took us about 45-50 minutes to complete last time. Let's get started at 11:30.

"Whitten"

see WOD 131220 for the last time we did this.
Warmup
mobility work
400m run
2 rounds
  10 KBS
  10 box jumps
  10 burpees
  10 thrusters

Conditioning
5 rounds for time of:
  22 Kettlebell swings, 70/55#
  22 Box jump, 24 inch box
  Run 400 meters
  22 Burpees
  22 Wall ball shots, 20 pound ball

Notes:
1.  Sub wall ball shots with dumbbell thrusters
2.  Adjust KBS weight as needed

Should be a ball of fun. Hah!