WOD 8/30/2014

Partner AMRAP25 One partner works while the other holds designated position. 100 KB Swings (55#/35#) – Plank 100 Toes to Bar – Straight Arm Bar Hang 100 Push-Ups – Wall Sit 100 Thrusters (45#/35#) – Double Plate Hold (25#/15#) 

WOD 8/29/2014

Conditioning 3 rounds for time: 400m run 21 Pull-Ups 12 Hang Squat Snatches (95#/65#) Auxiliary Work 3 rounds not for time: 10 Hip Thrusts 10 Strict Pull-Ups 10 Double KB Stiff Leg Deficit Dead Lift (stand on two 45# plates) 10 Bent Over Rows  

WOD 8/27/2014

Strength  3×3 Pause Overhead Squats Hold the bottom position for 5 seconds. “The Big Clean Complex” 6 sets of: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press + High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk + High Hang Squat Clean + Hang Squat Clean[…]

WOD 8/22/2014

Strength EMOM10 1 Front Squat EMOM14 Odd: Power Snatch + Hang  Squat Snatch + Squat Snatch Even: 5 Pull-Ups Accessory Work 2 rounds, not for time: 200m Double KB Carry (55#/35#) 15 Medball Sit-Ups (20#/14#) 100m Overhead KB Carry 30 Abmat Sit-Ups

WOD 8/20/2014

Strength 1RM Jerk from rack 5RM Backsquat Accessory Work With a partner complete 2 rounds- 20 Deadlifts (185#/135#) 20 Sumo Deadlifts 20 Stiff Leg Deadlifts 20 Double Russian KB Swings (55#/35#) When partner completes all 20 reps of a movement while the other rests, then switch.