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08/16/2013 WOD

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Friday 08/16/2013Strength:1) HBBS: 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75%Rest 2 Minutes between setsWOD:For Time:3 Rounds5 Bar Muscle-ups 5 Deficit handstand push-ups (45/25 plate with abmat for males 45lb/abmat females) Then:135/95 pound barbell Overhead walking lunges, 90 feetSub for Bar MU will be Jumping Bar MU or C2B PU and dips 1 to…

08/14/2013 WOD

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Wednesday 08/14/2013Olympic:1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk){source}<iframe width="460" height="345" src="//www.youtube.com/embed/Hk_op9B3Zbs" frameborder="0" allowfullscreen></iframe>{/source}2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang, Jerk) @ 90% of Max from #1 – rest 90 sec.WOD:6 rounds50m Sled drags 135/9525 Sit UpsThis is not a…

08/12/2013 WOD

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Monday 08/12/2013Olympic:1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).{source}<iframe width="460" height="259" src="//www.youtube.com/embed/QoeW6rhbh7I" frameborder="0" allowfullscreen></iframe>{/source}2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.WOD:With no rest between sections:1 minute ME Air Squats3 minute AMRAP of:10 Burpees10 Push Press 95/652 minute…