WOD

August 29, 2014 – Form

bent-over-row

Workout of the Day

A.
Three sets of:
Clean Deadlifts x 3 reps
60-second recovery
Renegade Rows x 5 reps
60-second recovery
Hanging Tuck Sit x 10-15 seconds
60-second recovery

B.
Three rounds for time of:
250-Meter Row
15 Plate Ground to Overhead (45/25 lbs.)
15 Abmat Sit-Ups

Read More

August 29, 2014 – Function

bent-over-row

Workout of the Day

A.
On the minute, for 10 minutes, perform:
Deadlift x 2 reps

Weights per minute by % of 1-RM Deadlift: 40, 50, 55, 60, 65, 70, 75, 80, 85, 85

B.
Five sets of:
10 Power Cleans (135/95 lbs.)
15 GHD Sit-Ups
60-second recovery between sets

Read More

August 29, 2014 – Focus

bent-over-row

Workout of the Day

AM Session

Complete three sets of 5-minute efforts of:
500-Meter Row
400-Meter Run
In the remaining time, complete max reps of:
Wall Ball Shots (30/20 lbs.)
6-minute recovery between sets

PM Session

A.
Complete as many rounds and reps as possible in 15 minutes of:
1 Bear Complex (135/95 lbs.)
3 rounds of Cindy
30 Double Unders

B.
On the minute, for 10 minutes, complete:
I Power Clean (135/95 lbs.)
1 Front-Racked Lunge (right)
1 Front-Racked Lunge (left)
1 Push Jerk

C.
Two sets to completion of:
Glute-Ham Raises x 8-10 reps at 20X1
Recover as needed between sets

Read More