Monthly Archives: August 2014

WOD: August 28, 2014

Warm up:
400m run
Perfect Stretch
Inch worm
Banded good mornings

WoD:
Complete as many rounds as possible in 12 mins of:
12 Ball Slams, 30/20 lbs
12 Wall Balls, 20/14 lbs
12 Kettlebell Swing (Russian)s, 32/24 kg

Strength:
Deadlift 5×5

Extra Credit:
500m Row time trial

Competitor:
Pull-up/Dip complex
1 snatch every min for 20 min
25m Zercher barbell carry 1 every min for 10 min.

WOD: August 27, 2014

Warm up:
2 min of jump rope
15 med ball cleans
15 windmills
15 PVC passthroughs

WoD:
4 min tabata Air squats
4 min tabata Push ups
4 min tabata Abmat sit-ups

Strength:
Bench press 5×5

Skill: 10 min of work on handstand walks/holds

Competitor: run 5k time trial