Month

August 2013
Workout of the Day Tuesday Tabata row- meters (lowest of 8 intervals) 2:00 rest 4:00 AMRAP clean and jerk (#135/#85) 2:00 rest 800 meter run for time For scoring, convert tabata score and total number of clean and jerks to seconds and subtract from 800 meter run time. Ex….800 meter run-4:00, tabata row score- 90,...
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Workout of the Day Monday 12 minutes as many rounds as possible 3 wall walks 10 goblet squats (24kg/16kg)
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Workout of the Day Saturday With a partner, complete 4 rounds for time 40 med ball situps (#20/#14), partners 4 feet apart 40 med ball shots over bar 400 meter med ball run If med ball is dropped or set down, both partners stop and immidiately do 10 burpees
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Workout of the Day Nancy 5 rounds for time: 400 meter run 15 Overhead squats (95/65lb)
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Workout of the Day Thursday 6 rounds 1:00 unbroken max distance one way sled pull (#135/#90) Pull sled back to start position Then immediately,  ME dumbell bench press Rest 2-3 min between rounds Score is total DB BP reps
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Workout of the Day Wednesday 12 minutes as many rounds as possible 6 dumbbell squat clean thrusters (#40/#25) 12 burpees
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Workout of the Day Tuesday 7 rounds for time 25 meter sled drive (#180/#135) 7 snatches (#95/#65) 7 knees to elbows
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Pre WOD 5 rounds, not for time. Ring rows follow immediately after barbell rows, no rest between movements Workout of the Day Monday 14 minutes as many rounds as possible 5 deadlifts (#225/#135) 10 ring pushups 200 meter run
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Workout of the Day Saturday In two teams of 10, complete the following work load for time 40 X 25 meter tire flips 40 X 100 meter farmers carry (50/30) 40 X 25 meter sled drive (#135/#90) 12,000 meter row Any teammates not working on any of the above tasks, will do AMRepsAP of: Burpees...
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Pre WOD 500 meter row PR attempt Workout of the Day Fran 21-15-9 Thrusters (95/65lb) Pull-ups
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