Monthly Archives: August 2014

WOD: August 26, 2014

Warm Up
2 min of Jump Rope
2 rounds
:30 plank
:30 superman
:30 side plank
:30 side plank
3 box jumps every :15 for 16 intervals

WoD (comes first today)
5 RFT:
Run, 100 m
10 Burpees

Strength
Front Squat 5×5

Accessory
Pull Up/Dip Complex

Competitor
1 Split Jerk every min for 20 min
20 Strict Muscle ups for time
Every 1 min for 10 mins do: Butcher High Push, 180/120 lbs, 25 m

WOD: August 25, 2014

Sumo Deadlift 5-5-5-5-5

21-15-9
Front Squats (135/95)
Strict HSPU on bumper (45/25)