“Annie”
50/40/30/20/10
Double-unders
Sit-ups
Skill: 5×3 Deadlift
12/9/6
Deadlift 275/155
Box jump 30/24
Strength WOD
3×5 Strict press 60%/70%/80%
5×5 Strict chin ups
5×5 Snatch grip press
Endurance WOD: 4×400 max effort rest 1min
August 23, 2013
8/23/13
16 min AMRAP
16 KB swings (53/35) kb snatches
200ft weighted walking lunge (45/25)
16 pull-ups
200ft farmers carry (45/25) advanced “pinch”
Strength WOD: 1rm back squat
August 22, 2013
8/22/13
The SDSU
4 Rounds
15 Front squats (95/65) (advanced 135/95)
12 Deadlifts (95/65) (advanced 135/95)
9 Snatches (95/65) (advanced 135/95)
6 HSPU
Skill: HSPU
Strength WOD: 1 rep max power clean
Endurance WOD: 3 rounds row 400m rest 1min run 400m rest 1min
August 21, 2013
8/21/13
Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk (135/95 lbs) 3 Toes-to-bar
6 Clean and jerk (135/95 lbs) 6 Toes-to-bar
9 Clean and jerk (135/95 lbs) 9 Toes-to-bar
12 Clean and jerk (135/95 lbs) 12 Toes-to-bar
15 Clean and jerk (135/95 lbs) 15 Toes-to-bar
18 Clean and jerk (135/95 lbs) 18 Toes-to-bar…
*This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Skill: 2 part snatch (10 cycles)
Strength: 5/4/3/2/1 Snatch balance
Endurance: Run 3k
August 20, 2013
8/20/13
2 rounds
100 double-unders (advanced every break=2 burpees)
80 sit-ups
60 push-ups (advanced ring push-ups)
40 wall ball shots 20/14
Each movement has a 3min time cap
Skill: double-under practice
Strength WOD: Re-test deadlift
Endurance WOD: Row 2k (for time)
August 19, 2013
8/19/13
“Collin”
6 rounds for time of:
Carry 50 pound sandbag 400 meters
12 Push press (115 lbs)
12 Box jumps (24″ box)
12 Sumo deadlift high-pull (95)
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
Strength WOD: Retest strict press
8/17/13
Hlebo
Run 400m w/plate
30 wighted pull-ups
30 push-ups (hr)
Run 250m w/plate
30 double unders
30 bear complex
Run 400 w/plate
August 16, 2013
8/16/13
5 Rounds 3min AMRAP
2 Rope climbs
10 Sit up
8 Box jump (30/24)
10 KB Swings (70/53)
2 Tire flips
Strength WOD
5/5/5 Back squat
3×10 pistols
3×10 walking lunge steps 135/95 w/axel bar
Endurance HERO WOD: GRIFF Run 800m run 400m backwards run 800m run 400m backwards
August 15, 2013
8/15/13
7 rounds
7 Burpees
7K2E
skill: 10/8/6/4/2 OHS
Strength WOD
5/5/5 Power clean 40%/50%/60%
15 box jump 40/30
3×5 clean grip high pull
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