30 Aug 13 Back Squat 1 RM and some 2 min gymnastic tests

1RM LBBS

WOD:
2 minute max:
Muscle ups
situps
pullups
pushups

29 Aug 13 Heavy Jerks and a short chipper....

JERK   8x1  @  90%  1RM  
Athlete will warm up to appx 90% 1RM, then perform 8 sets of 1 reps with 120 secs rest in between

WOD:
25 burpees
15 power snatch  105/75
20 burpees
10 p snatch
15 burpees
5 p snatch

28 AUG 13 30 secs of work....

DEATHLIFT   6x2   @   90% 1RM  
Athlete will warm up to appx 90% 1RM, then perform 6 sets of 2 reps with 150 secs rest in between. 

WOD:
Every 30 sec for 10 minutes:
1 power snatch
1 hang power snatch
1 OHS
Rx weight is 135/95

27 Aug 13 OHS and some weighted gymnasticy stuff....

OHS     5x3*   @   85-90% 1RM
Athlete will warm up to appx 85-90% 1RM, then perform 5 sets of 3 reps with 120-150 secs rest in between.
*at the end of the last set, athlete will reduce weight by 30-50% and immediately begin a new set until failure

WOD:
1RM Weighted pullup
1RM Weighted dip
1RM times L-sit

26 Aug 13 Mini Kong (Not Koong- Walter and Stella)

1RM BENCH

WOD:
MINI KONG
3RFT
1 DL  365/255
2 Muscle ups
3 Squat cleans 205/145
4 HSPU

24 Aug 13 Partner WOD

Run 800m as a team

100 doubles (1 partner does doubles while other partner is in plank position, reps do not count unless partner is in plank)
40 T2B while partner hangs on Bar
30 Hang Power Cleans 135/95 (reps only count while partner is holding on to the bar)
20 KB STOH (anyway to put bell from rack to OH) Other partner has bell in the rack position to count (24/16)
10 KB Snatch (5 each partner, alternate partners and arms)

Run 800m

23 Aug 13 Karen

6x2 Push Press @ 90% 1 RM

Karen
150 Wall Balls for time

22 AUG 13 Helen

15 Min for 1 RM High Bar Back Squat

Helen

3 Rounds for Time

400m Run
21 KB Swings 24/16
12 Pullups

21 AUG 13 Open WOD 11.1

6x2 Sumo Deadlift @ 90% 1 RM

Then

Open WOD 11.1
10 MIn AMRAP
30 Doubles
15 Power Snatches 75/55

20 AUG 13 Tabata

Bench 5x3 @85% 1 RM

Tabata

8 Rounds of 20 sec on 10 sec off

Pullups
Pushups
Situps
Squats

19 Aug 13 10 minutes of fun

15 Min for 1 RM Deadlift

then

Every 30 sec for 10min

1 Power Clean  (185/135)
1 Hang Power Clean
1 Jerk

Score is number of rounds completed

17 Aug 13 Nate

 7x2 BTN Press @80% 1RM




"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.

16 Aug 13 Squats and more squats

15 AUG 13 Power cleans ++++++

Power Cleans

3-6-9-12-9-6-3
Toes to Bar
OHS 95/65
then run 800m as part of WOD.....


Lost pic due to tech difficulty.....:(

14 Aug 13 maxing the press and a little KB WOD

15 min for 1 RM Shoulder Press

12 Min AMRAP

10 KB Snatches ea arm 20/12
10 OH Lunges (45/35) with bar
10 KB Wall Balls 20/12

13 Aug 13 OHS and death by pullups

Overhead Squats
5x3 at 80%

Death by Pullups

1 pullup first minute
2 pullup second minute
3 the third
keep going until you cannot complete the pullups

Score is last round completed


KB WOD
1 KB Snatch first minute left arm
2 Snatch second minute right arm
 keep going until you cannot complete


then run 800m

12 Aug 13 1 RM Front Squat and 3 RFT

15 min for 1 1RM Front Squat

3 RFT
9 Box Jumps 24/20
7 Deadlifts 185/135
5 Cleans

10 Aug 13 Back Squats and Nasty Girls

LOW BAR BACKSQUAT    5x3*  @   80%  1RM
Athlete will warm up to appx 80% 1RM, then perform 5 sets of 3 reps with 120-150 secs rest in between.


Nasty Girls

3 Rounds For Time

7 Muscle Ups
50 Air Squats (Butt to Ball)
10 Hang Power Cleans (135, 95)

 

9 Aug 13 1 RM snatch grip Deadlift and some overhead stuff

1RM Snatch Grip DEADLIFT

WOD:
10RFT
2 strict chinups
2 strict press (135/95)