August 2015


WOD: A. Build to a 3rm front squat. (~15min.) *warmup: 8-10x empty bar, 6-8x 40-50%, 4-6x 50-60%, 2-4×60-70%, 3×70-80%, 2-3 attempts at a max. Goal is to hit 85%+ for 3. All warmup % based off 1rm. B. Build to a 3rm push press. (~10-12min.) *same warmup structure as front squat. See Previous Results HERE

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WOD: A. Double under skill work B. 10 min double under work: Flight Simulator. 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5. All sets must be unbroken, and rope must stop between each set. Scale to Double-unders: 2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2. Also for those who are just learning double-unders work on basic technique, and do 5 singles, 1 double, 4 singles 1 double… etc.

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WOD: Against a 3 minute running clock, complete: 400 Meter Run or Row Wall Ball Shots x Max reps Rest 3 minutes Repeat for a total of 4 sets. *Scale run/row to lesser distance to get work done on WB during 3 min clock. ** If you ran when we tested Nicole, run today. If

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WOD: A. Every two minutes, for 20 minutes (10 sets): Clean x 1 rep Build over the course of the 10 sets to today’s 1-RM. B. “Five-Minute Capacity Test” Complete as many rounds and reps as possible in 5 minutes of: 5 Squat Cleans (135/95 lbs) 10 Burpees Over the Barbell

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WOD: A. Skill- LIGHT load Three sets of: Deadlift x 6-8 reps Rest 60 seconds Push ups x 8-10 reps Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Every minute, on the minute, for 10 minutes: 10 Heavy Kettlebell Russian Swings 5 Tall Box Jumps (30/24)

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WOD: A. Kipping pullup skill: 1 & 2. B. Tabata Pullups. 20 sec on x 10 sec off x 8 rounds. Post High/ Low and total pullups completed.

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WOD: A. Front Squat prep/warmup B1. Front Squat. 5x 75%. 3x 85%. 1+ 95%. B2. In between/after FS sets complete the full iron scap protocol. Core Accessory work: 3 sets: Face Down Chinese Plank x 60 seconds (as seen here: ) Face Up Chinese Plank x 60 seconds (as seen here: ) Hip

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