WOD

Tuesday 09-2-14

 

Warm Up

Thruster
3-3-3-3-3

SKILL

Thruster

WOD

Five rounds for time:
5x Squat Clean + Thruster @ 135/95-lbs.
10x Chest-to-bar Pull-up

After Bash

Shoulder Mobility

Travel WOD

 

Five rounds for time:
10x Single-leg Squat
10x Pull (i.e., Row, Pull-down, Pull-up, etc.)

 

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Monday 9-1-14

Happy Labor Day! - SSA is closed

Rest Day

or

Active Recovery – Run, Bike or Swim for 20 mins; Stretch for 20 mins

Saturday 8-30-14

 

Warm Up - Coach’s Choice

SKILL - Double Under

WOD - “Nutts” - For time:
10x Handstand Pushup
15x Deadlift @ 250/165-lbs.
25x Box Jump, 30″
50x Pull-up
100x Wall Ball @ 20/14-lbs.
200x Double Under
400-meter Run with 45/25-lb. plate

After Bash - Hip Mobility

Travel WOD - For time:
10x Handstand Pushup
15x Suitcase Deadlift
25x Lunge Jump
50x Pull (i.e., Row, Pull-down, Pull-up, etc.)
100x Squat
200x Tuck Jump
400-meter Run

 

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Friday 8-29-14

 

Warm Up: Team Sled Push Relay Races 

Skill: Dumbell Thruster

WOD: “DG”  Complete as many rounds as possible in 10 minutes of:
8 Toes to Bar
35 lb. Dumbbell Thruster, 8 reps
35 lb. Dumbbell Walking Lunge, 12 steps

After Bash: In teams of 2:
Accumulate 70 Wall Ball 2 for 1′s (20/14)

Travel WOD: “DG” Complete as many rounds as possible in 10 minutes of:
8 Pike Ups
35 lb. Dumbbell Thruster, 8 reps
35 lb. Dumbbell Walking Lunge, 12 steps

 

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Thursday 8-28-14

 

Warm Up: Touch-and-Go Squat Clean
3-3-3-3-3

Skill: Workout Strategy

WOD: “The Chief” 
5 Cycles: As Many Rounds as Possible in 3 Minutes of: 
3 Power Cleans (135/95) 
6 Push-ups 
9 Squats 
Rest 1 minute between cycles. Post rounds completed for each cycle.

After Bash: 50 Pull-ups Every time you come off the bar, complete 5 Handstand push-ups.

Travel WOD: 5 Rounds:
As Many Rounds as Possible in 3 Minutes of:
3 Push-ups
6 Squats
9 Sit-ups
Rest 1 minute in between rounds

 

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