August 23, 2012
For time:
Run 100m
10 burpees
Run 200m
20 pushups
Run 400m
40 squats
Run 800m
60 OH plate walking lunges
Run 400m
40 squats
Run 200m
20 push ups
Run 100m
10 burpees
August 20, 2012
Hero WOD “GATOR”
Eight rounds for time of:
5 Front squats (185/125)
26 Ring push-ups
U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.
July 20, 2012
Build to a heavy (but not a PR) Snatch Balance or Snatch
Then,
Snatch or Snatch Balance 10 x 1
(Rest 30 seconds after each snatch)
Durability: 30 toes to bar
30 double unders
20 toes to bar
20 double unders
10 toes to bar
10 double unders
July 19, 2012
Skill: 3 x max time handstand hold against the wall
For time:
70 wall balls
60 KB swings
50 alternating jump lunges
40 pullups
30 V Ups
20 burpees
10 – 50 m sprints (rest 30 seconds between sprints)
July 18, 2012
For Time: 30 x Curtis Press
(1 x Curtis Press = 1 hang power clean + 1 right leg lunge + 1 left leg lunge + 1 push press)
Durability: 4 x 400 m run (2 min recovery after each run)
OLYWOD
Back squat 4 x 5 @ 75%
Push Press 5 x 5 @ 70%
Snatch Pull 90% of 1 RM of Snatch 5 x 5
Weighted sit ups 3 x 10
Durability: 3 rounds
100 m sprint
20 KB swings
10 single leg lateral jumps (ea leg)
