WOD 8.31.12 Friday

Monday, Labor Day, Schedule:
9 am WOD
10 am WOD


Complete 3 rounds for time of:
400 m run

9 Deadlifts, 225/155
12 Hand release push-ups
15 T2B

post time to comments

WOD 8.30.12 Thursday

Back Squat
1 x 8 (65%)

1 x 8 (70%)
1 x 6 (80%)
1 x 6 (85%)

Optional Conditioning

Gymnastics WOD

“or”

15 min amrap:
5 Pull-ups
10 Ball slams, 20#/14#
15 Wallball, 20#/14#

post heaviest load and rounds completed to comments


WOD 8.29.12 Wednesday

5 x 5 Push Press
(60-80% of 1RM)

10 min amrap
60 Bar facing burpees
30 Shoulder to overhead, 115#/75# (from ground)
120 Double unders
– bar must be taken from front rack only, no behind the head

post heaviest load and reps completed to comments

WOD 8.28.12 Tuesday

Deadlift
1 x 6 (60%)
1 x 6 (70%)
1 x 3 (90%)
1 x 2 (95%)

5 x 3 min intervals
200 m run
10 Thrusters, 75#/55#
10 Kettlebell swings, 70#/53#
– 3 burpee penalty if all work is not completed in 2 min

post heaviest load and rounds completed to comments