27 August, 2014 Rest Day!

Posted: August 27, 2014 in Uncategorized

26 August, 2014 WOD

Posted: August 26, 2014 in Uncategorized

12 min work to heavy Hang Squat Clean* + Squat Clean Complex

~THEN~

6 min AMRAP of;

25 DU (Unbroken)**

6 squat cleans @ 55% of heaviest Complex above

*Hang clean from the knee. Barbell must be stood up to full hip extension before executing hang clean.

**DU are started over from zero if broken. Doubles are replaced with 50 single unders (unbroken) if athletes cannot DU.

25 August, 2014 WOD

Posted: August 25, 2014 in Uncategorized

Complete the following for time:

25-20-15-10-5
Box Jumps
Burpees

(18 min cap)

24 August, 2014 REST DAY!

Posted: August 24, 2014 in Uncategorized

23 August, 2014 WOD

Posted: August 23, 2014 in Uncategorized

FOR TIME:

4 Rope Climbs 15′

5 Power Snatch @ 115/75#

6 Box-J-Over @ 30/24″

3 Rope Climbs 15′

4 Pwr Sn @ 115/75#

5 Box-J-Over @ 30/24″

2 Rope Climbs 15′

3 Pwr Sn @ 115/75#

4 Box-J-Over @ 30/24″

1 Rope Climbs 15′

2 Pwr Sn @ 115/75#

3 Box-J-Over @ 30/24″

22 August 2014 WOD

Posted: August 22, 2014 in Uncategorized

30 Thrusters@ 95/65# for time.

~3 minute rest; then~

1 Mile Time Trial (Track)

21 August, 2014 WOD

Posted: August 21, 2014 in Uncategorized

UNBROKEN

8 Min AMRAP of:

20 Double-Unders (Unbroken)

20 Kettle Bell Swings @1.5/1P (Unbroken)

20 Medicine Ball Cleans @ 20# (Unbroken)

**All 20 rep efforts MUST be unbroken or athlete MAY NOT advance to next 20 rep effort. If an athlete breaks during a set of 20 reps they must restart that exercise at a count of ZERO. If athlete CANNOT DU they will substitute 60 single-unders.