WOD 08/27/10 “Android”

WU
Four rounds of:
Pullups-8 reps (skill,work on your kipping pullup)
Squat tucks-8 reps
WOD
“Android”
400m Run
6 Burpees
x 3 Rounds: 4 Thrusters / 8 KB Swings (F16kg/M24kg)
400m Run
6 Burpees
x 3 Rounds: 4 OH Squats / 8 Pushups with release
400m Run
6 Burpees
x 3 Rounds: 4 Clean & Jerk / 8 Goblet Squats (F16kg/M24kg)
400m Run
6 Burpees
F75lbs/M115lbs

08/27/10 Skill/Strength Oly Lifts

My cousin Juan Sebastian and I (Dapa,Colombia)

Skill
Snatch-progression from ground to catch in OHS position
Strength
“Randy”
75/55 pound Power snatch, 75 reps for time.

WOD 08/25/10 “The Bear”

WU
Seven minutes:
Med ball Cleans-7 reps
Pushups-7 reps
WOD
“The Bear”
Seven sets of the following sequence:
Power Clean
Front squat
Push Press
Back Squat
Push Press
For five rounds-M95/F65
* Once you started you can rest anywhere anytime during the sequence but the bar may not rest on the ground. Penalty for bar resting on the ground, 200 meter run!

WOD 08/24/10 “Open Facility WOD”

WU
Skill work-practice your OHS and Squat Snatch
WOD
“Nancy”
Five rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps

WOD 08/23/10 “Daniel”

WU
Jump Rope-60 sec work-20 sec rest (8 rounds)

WOD
“Daniel”
For time:
50 Pull-ups
400 meter run
Thruster- 21 reps  M95/F65
800 meter run
Thruster- 21 reps  M95/F65
400 meter run
50 Pull-ups

WOD 08/21/10

WU
Joint mobility
400 meters

WOD
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings or Goblet  M24kg/F16kg
Walking Lunge, 50 steps R/L
50 Butterfly situps
50 Medball Thruster  M30/F20
50 Jumping Jacks
50 Walk out Pushups
50 Burpees
50 Air squats

WOD 08/20/10

WU
Jumprope-60 sec work/15 sec rest
*Four rounds
WOD
AMRAP in 20 minutes
Jump Slamball-5 reps
KTE-10 reps
SDLHP-12 reps  F65/M95

WOD 08/19/10 “Open Facility WOD”

WU
400 meters
Then
Three rounds of:
HSPU-10 reps
Muscle ups-5 reps or ring dips-10 reps
Kipping pullups-10 reps
WOD
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups.

WOD 08/18/10

WU
40-30-20-10 reps:
Double-unders (modified x3)
Sit-ups
WOD
“The Chief”
Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps (from floor)
6 Push-ups (full range,chest to floor)
9 Squats on Dynamax ball
Rest 1 minute. Repeat for a total of 5 cycles.

WOD 08/17/10 Skill/Strength

Skill
Bent over rows / Romanian Deadlifts-progression and proper movement
Strength
Deadlifts-3-3-3-3-3-3-3

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