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WOD 08.29.14

WOD 08.29.14

Kettlebell Strength: a) Double thrusters – 3×1 – work to 1 RM in 2-4 attempts then 3×1 at that weight b) KB Deadlift 5×5 HP with perfect form then Metcon: 15′s – HP at each movement, can change weight and rest as needed 15 double swings 15 double snatch 15 double front squat 15 double
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WOD 08.28.14

WOD 08.28.14

Endurance MetCon: 10 min AMRAP 5 T2B 10 KB Swing (70/53#) 15 Push Ups …rest 10 min… 6x500m Row (1:1 rest) Post your scores to the Whiteboard. Workout of the Day Skill: 3 rounds 1-5 stone to shoulder 8 pause OH squats (light – 3 sec pause) 8 candlestick rolls then Metcon: 3 rounds 250
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WOD 08.27.14

WOD 08.27.14

Workout of the Day X WOD 1) Deadlift 6×4 @ 70-75% of 1 RM 2) seated box jump 2.1.2.1.2.1 then MetCon: 20 mins for QUALITY 10 parallette pass throughs 5+5 SA KB Swing + hi pull + snatch 5+5 bottoms up KB press 1+1 TGU 200m jog Strongman Strength: Zercher Carry (Yoke) 4×50′ then Metcon:
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