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Monthly Archives: August 2013

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Aug 29 2013

Posted on August 29, 2013 by RSM
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Skill
Snatch review

WOD
With a two athlete team team complete the following:

2 RFT of:
80 Burpees
60 Medicine Ball Situps

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Aug 27 2013

Posted on August 27, 2013 by RSM
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Strength
3-3-3-3-3 of Deadlift

WOD
8 minute AMRAP of:
30 Double Unders
15 AKB Swings (#53/#35)

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August 26 2013

Posted on August 26, 2013 by RSM
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Endurance
Every 30 seconds for 5 minutes sprint 100 meters

WOD
4 RFT of:

50 ft. Overhead Walking Lunge (#45/#25 Bumper Plate)
7 Power Cleans (#165/#105)
7 Shoulder-2-Overhead
14 Toes-2-Bar

 

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Aug 23 2013

Posted on August 23, 2013 by RSM
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Skill
Clean & Jerk and Snatch Review

WOD
For Time:

30 Clean & Jerks (#135/#95)

Rest 3 minutes, then:

30 Snatches (#135/#95)

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Aug 22 2013

Posted on August 22, 2013 by RSM
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Strength
5-5-5-5-5 of Front Squat

WOD
7 minute AMRAP of:

40 Double Unders
20 RKB Swings (#53/#35)
5 KB Snatches, right arm
5 KB Snatches, left arm

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Aug 21 2013

Posted on August 21, 2013 by RSM
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Strength
5-5-5-5-5 of Deadlift

WOD
EMOM for 8 minutes:
8 Wall Balls (#20/#14)
8 Hand Release Pushups

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Aug 19 2013

Posted on August 19, 2013 by RSM
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WOD
For Time:

1 km run
30 Backsquats @ body weight
30 Ring Dips
30 Box Jumps (24″/20″)
30 Push Press (#115/#75)

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Aug 13-17 2013

Posted on August 13, 2013 by RSM
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Strength
3-3-3-3-3 of Front Squat

WOD
800 meter run
Rest 2 Minutes
400 meter run
Rest 1 minutes
200 meter run
Rest 30 seconds
200 meter run

Work on this WOD for the rest of week, can also be done in teams.

 

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Frank Dunn Triathlon Weekend

Posted on August 11, 2013 by RSM
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1.5km Swim, 63km Bike, 13km Run.

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Aug 8 2013

Posted on August 8, 2013 by RSM
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STRENGTH
Spend 15 minutes to work up to a heavy Turkish Getup

WOD
5 RFT of:

3 Turkish Getup, Right (#53/#35)
3 Turkish Getup, Left
7 Push Press (#115/#76)
11 Box Jumps (30″/24″)

 

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