August2014

August2014

Testing Day #1 – 010914

“Olympic Total” A. Snatch In 20min work up to max B. Clean & Jerk In 20min work up to max C. Sorensen Test Hold top of back extension (parallel with ground), chin tucked, hands on temples for as long as possible without drooping (2 min cap) D. Side Bridge Tests[…]

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WOD – Saturday – 300814

A. SGDL Work – From paused at mid-thigh x 1rep – Snatch Pull from ground x 1rep *Rest 15sec b/w reps B. E2min x 5rds: – Power Jerk x 2-3reps (do more than last week) C. (RX Option). AMRAP 7min: – Row x 1000m – Burpees x 20 – Bar Muscleups x[…]

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WOD – Friday – 290814

Howdy champions! Friday and Saturday are the last days of the current cycle, and next week we’re into testing phase again! It’s going to awesome to see how everyone has progressed since the last testing we did 3months ago! A. E5min x 5rds: – BB Front Rack Stepups x 6-8alt @[…]

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WOD – Thursday – 280814

A. In partners, with one partner working at a time while the other rests, do 20rds each for max metres across the entire 20rds: Partner #1- Row x 30sec Partner #2 – Rest x 30sec B. At an easy pace: Run x 800m Thursday Results:  

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WOD – Wednesday – 270814

A. E3min x 5rds: – Wtd Dip x 1-3 reps @ 20X0 tempo – RDL x 3-5reps @ 2110 tempo B. 3RFT: – HR Pushups x 15 – Farmers Carry – Left x 30m – Farmers Carry – Right x 30m – Row x 200m – Rest x 2min C.[…]

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WOD – Tuesday – 260814

A. E4min x 5rds: – Back Squat x 3-5reps @ 20X1 tempo – 1arm Upright Row x 4-6reps/arm @ 3010 tempo B. Pullup Test 1set. AMRAP unbroken strict pullups. C. 4RFT: – 1rep < B – Assault Bike/Row x 90sec – Rest x 90sec D. Front Leaning Rest on Rings Accumulate[…]

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WOD – Monday – 240814

A. EMOM x 10rds: – Hang power clean from mid-thigh B. 5RFT: – Double Unders x 40 – Burpees x 20 – Rest x 90sec * Cutoff = 20mins C. AMRAP 8mins w/ partner: P1 = Butterfly Situps x 12 P2 = AssBike x AMRAP cals while partner is doing sit-ups.[…]

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