WOD: For time
-10 Handstand push-ups
-20 Toes To Bar
-30 Box Jumps (24/20)
-40 Kettle-bell Swings (55/35)
-50 Wallballs (20/14)
-40 Kettle-bell Swings
-30 Box Jumps
-20 Toes To Bar
-10 Handstand push-ups
WOD
TUESDAY 8/27/2013
Strength: Sumo Dead-lift 5-5-5-5-5
WOD: For time
5-10-15-20-25
Sumo dead-lift high-pull (95/65)
Burpee over bar
“Your goal should be just out of reach, but not out of sight”
Monday 8/26/2013
Strength- Push Jerk 3-3-3-3-3
WOD- For Time
Buy In-1000 Meter Row
3 Rounds
20 pull ups
7 Push Jerks 135/95
” In order to succeed, your desire for success should be greater than your fear of failure”
Thursday 8/22/2013
Strength:
Power Cleans 5-5-3-3-1
In between sets do 3-5 negative pull-ups (for quality)
WOD:
Hang Clean (95/65) 10-1
Bar Facing Burpees
Cash Out: 1000m Row
Just because Coach Dan going away on vacation does not mean you do not have go heavy on your strength. If you think to yourself “Should I add 5lbs?” Imagine my voice saying “add 10”
Wednesday 8/21/2013
Strength:
Back Squats: Spend 12 minutes finding your 3-rep max
WOD
•
Max reps of Back Squat at 75% of 3-rep max
•
10 Burpee Box Jumps (24,20)
•
Max repetitions of Back Squat at 65% of 3-rep max
•
20 Toe to Bars
•
Max repetitions of Back Squat at 55% of 3-rep max
•
30 Wall Balls (20,14)
Cash-out:
“Mini-Cindy”
Complete as many rounds in 8 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Tuesday 8/20/2013
Strength:
Strict Press 5-5-3-3-1
In between sets do 3-5 negative pull-ups (for quality)
WOD
“DT”
5 RFT
· 12 Deadlifts (155/105)
· 9 Hang Cleans
· 6 Jerks
“Touch your toes Tuesday” : Spend 8 minutes working on front to back splits
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Monday 8/19/2013
WOD
Odd Minutes: Snatch (50% of 1RM)
· 1 Snatch from “high hang” (pockets)
· 1 Snatch from “hang”
· 1 Snatch from “low hang” (mid-shin, not the floor)
Even Minutes: 10 Burpees
Cash-out: 3 RFT
· 200 m Run
· 10 Pull-ups
· 200m Run
· 10 Wallballs (20/14)
· Rest 30 seconds
Friday 8/16/2013
Thanks coach DT for everything. Good luck in London we will miss you!!!!!!
HERO WOD
“Daniel”
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
