August 2013

31.8.2013
skill:
work on a weakness

wod:
amrap 2min 1min rest
3 hspu
6 burpees
12 lunges (6/6)

30.8.2013
strength:
strict press 3/3/3+ 75/80/85%

wod:
on the min for 15 min
2 push jerks ascending weight
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29.8.2013
skill:
1 leg deadlifts

wod:
70 burpees
60 situps
50 hand to hand kettlebell swings
40 wallballs
30 high boxjumps
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28.8.2013

strength:
on the min for 12min
2 power cleans ascending weight

wod
10-9-8-….-2-1
power cleans 70/50kg
ring dips or pushups
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27.8.2013
strength:
floor press heavy set of 8

wod:
3 rounds:
15 db-snatche re
15 db-snatches li
20 toes to bar
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26.8.2013
strength:
back squats 3/3/3+ @75/80/85%

wod:
3x 3min window
60 air squats
strict pullups max reps
2min rest
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25.8.2013
skill:
work on a weakness

wod:
teams of 2:
run 400m
2 rounds:
row 800m
60x kettlebell taters
40x burpee box jumps
cash out: run 400m
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24.8.2013
skill:

work on a weakness

wod:
“Filthy Fifty”
50 Box Jumps
50 Jumping Pullups
50 Kettlebell Swings 16/12kg
50 Walking Lunges
50 Knees to Elbow
50 Push Press 20/15kg
50 Good Mornings
50 Wall Balls 9/6kg
50 Burpees
50 Double Unders
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23.8.2013

strength:
deadlifts 5/5/5+ @ 72/77/82%

wod:
“Friane”
21-15-9
deadlifts 100/70kg
pullups
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22.8.2013

skill:
2 squat cleans
2 front squats

wod:
in 2:30 min:
400m run + amrap burpees
x4
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21.8.2013
strength:

strict press 5/5/5+ @72/77/82%

wod:
on the minute for 18min
even minute: push jerk 5-7 reps
odd minute: pullups 5-7 reps
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20.8.2013
skill:
power snatch

wod:
“Randy”
75 power snatches
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19.8.2013
strength:
back squats 5/5/5+ @72/77/82%

wod:
amrap 10min
5x front squats @60/40kg
20x leg raises
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18.8.2013
skill:
work on a weakness

wod:
teams of 2:
run 200m +medball
100/75/50/25 shouder to oh 40/30kg
25/50/75/100 medball situps
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17.8.2013
strength work:

work on a weakness

wod:
100 wallballs
20 clean & jerks 60/40kg
50 wallballs
10 clean & jerks