WODS: August 2014

CALENDAR VIEW
Friday, August 29 2014
King Ranch
30-25-20-15-10-5
Bar Facing Burpee
Box Jump (24/20)   [30/24]
Shoulder to Overhead (95/65)   [135/95]
*1 MIN REST BETWEEN ROUNDS*
*20 MIN CAP*
Thursday, August 28 2014
Preston's B-Day WOD
Preston's B-Day WOD 'Tron'
30 x Clean & Jerk (225/155)
30 x Snatch (185/125)
30 x Muscle Up
*30 MIN CAP*
*Sub 1:1 Ring Dip for MU*
Wednesday, August 27 2014
Salvara
Salvara 15 MIN AMRAP:
30 x Double Under
6 x C2B Pull Up
9 x Back Squat (185/125)
12 x Hand Release Push Up   [HSPU/Strict HSPU]
Tuesday, August 26 2014
Fire Ball
Fire Ball 10 MIN E30SEC:
1 x Squat Snatch (3 SEC Pause in Bottom)
then
5 Rounds:
15 x Wall Ball (20/14)
10 x Toes 2 Bar
5 x Burpee Box Jump (24/20)
*9 MIN CAP*
Monday, August 25 2014
Running Jackie
Running Jackie Death By Ring Dips   [Strict If You Can]
1 Min 1
2 Min 2
3 Min 3...
Until you can't complete reps within 1 min
*10 MIN CAP*
then
'Running Jackie'
1,000M Run
50 x Thruster (45#)
30 x Pull Up
*10 MIN CAP*
Friday, August 22 2014
THATH
THATH 30 x HR Push Up   [HSPU]
30 x Power Snatch (75/55)
30 x Ring Dip
30 x Front Squat (75/55)
30 x Toes 2 Bar
30 x Front Squat (75/55)
30 x Ring Dip
30 x Power Snatch (75/55)
30 x HR Push Up   [HSPU]
*18 MIN CAP*
Thursday, August 21 2014
Shake It Off
Shake It Off 10 MIN EMOM:
3-5 x Strict Toes 2 Bar
then
150-100-50
Double Under
15-12-9
Deadlift (275/185)
*9 MIN CAP*
Wednesday, August 20 2014
Camorr
Camorr 10 Rounds:
100M Run
15 x Wall Ball (20/14)
*10 MIN CAP*
3 MIN REST
then
6 MIN AMRAP:
12 x Push Jerk (115/75)
15 x Push Up
Tuesday, August 19 2014
Lamora
Lamora

12 MIN AMRAP:

5-10-15-20-25-30-...

Hang Power Clean (135/95)

Box Jump (24/20)

Burpee

Monday, August 18 2014
John Barron's B-Day WOD
John Barron's B-Day WOD

'Frantasy Land’

21-15-9

Thruster (95/65)

Pull Up

15-12-9

Thruster (115/75)

C2B Pull Up

12-9-6

Thruster (135/95)

Bar Muscle Up

*20 MIN CAP*

 

Or scale Ring Row > Pull Up > C2B Pull Up

 
Friday, August 15 2014
Jumanji
15 MIN AMRAP:
1-2-3-4-5-6-7-8-9-10...
Hang Squat Snatch (135/95)
10-20-20-40-50-60-70-80-90-100...
Double Under
Rest 1 Min
3 MIN AMRAP:
Wall Ball (20/14)
Thursday, August 14 2014
Lacee's B-Day WOD
Lacee's B-Day WOD Tabata Sit-Ups or [Toes 2 Bar]
then
12 MIN AMRAP:
7 x Pull Up   [Strict]
7 x Power Clean (155/105)   [185/125]
7 x Box Jump (24/20)   [30/24]
Wednesday, August 13 2014
Oh Captain My Captain
Oh Captain My Captain 5 x 400M Repeats
90 SEC Rest Between Runs
*15 MIN CAP*
Score is Average for all 5 runs*
Then
9-7-5
Thruster (135/95)   [165/115]
Muscle Up
*Sub Ring Dips for MU*
*6 MIN CAP*
Tuesday, August 12 2014
Tabata Time
Tabata Time Tabata Burpee Box Jump (24/20)
1 MIN REST
Tabata Push Up
1 MIN REST
Tabata Double Under
1 MIN REST
Tabata Air Squat
*Post score for fewest reps completed in a round in each exercise AND total score is all movements' lowest scores added together*

Each movement is 8 rounds of 20 seconds on, 10 seconds off
Monday, August 11 2014
Starlord
Starlord 10 MIN E30SEC
3 x Deadlift
Then:
21-15-9
KB Snatch Right Arm (24/16kg)
KB Snatch Left Arm (24/16kg)
Pull Up
Friday, August 8 2014
Groot
Groot 3 Rounds:
30 x Wall Ball (20/14)
10 x Power Snatch (135/95)   [165/115]
400M Run
Thursday, August 7 2014
Brittni's B-Day WOD
Brittni's B-Day WOD 21-15-9:
KB Swing (24/16kg)   [32/24]
Box Jump Over (24/20)   [30/24]
*2 MIN REST*
21-15-9:
Toes 2 Bar
Goblet Squat (24/16kg)   [32/24]
*14 MIN CAP*
Wednesday, August 6 2014
Rocket
Rocket 10 MIN EMOM:
8 x Pistol (One Legged Squat) Use bands or squat to box to scale
20 ft. HS Walk (Sub 10-20 x Shoulder Touches)
then
10 MIN AMRAP:
1-2-3-4-5-6-7-8...
Deadlift (225/155)
Ring Dip
Tuesday, August 5 2014
Gamora
Gamora 18-15-12-9-6-3:
Pull Up   [C2B]
Bar Facing Burpee
Overhead Squat (95/65)   [135/95]
Monday, August 4 2014
Drax
Drax

15 MIN AMRAP

10 x Cean and Jerk (135/95)

50 x Double Under

10 x Clean and Jerk (155/105)

 50 x Double Under

10 x Clean and Jerk (185/125)

50 x Double Under

10 x Clean and Jerk (205/135)

50 x Double Under

10 x Clean and Jerk (225/155)

50 x Double Under

AMRAP Clean and Jerk (255/165)

Friday, August 1 2014
Guardians of the Galaxy
21-15-9
Wall Ball (20/14)
Box Jump (24/20)
*4 MIN CAP*
Rest 2 MIN
Then
30 x Walking Lunge
20 x C2B Pull Up
10 x Wall Climb
20 x C2B Pull Up
30 x Walking Lunge
*8 MIN CAP*

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