Month: August 2013

GORUCK mini WOD Bring a backpack

MOD Power snatch 3@80%, 3@85%, 3+@90% WOD 13 minute AMRAP 5 snatch, 135/95# 20 unbroken double unders

MOD Strict press 3@80%, 3@85%, 3±@90% 1RM WOD 10 rounds 10 kettlebell swing 10 ball slam

MOD Back squat 3@80%, 3@85%, 3+%90% 1RM WOD 15 minute AMRAP 100m sprint 15 deficit push up 15 t2b

MOD 3x thrusters OTM x 10 minutes WOD “31 Heroes” 31 minute AMRAP 8 thrusters 6 rope climbs 11 box jumps 400m sand bag run http://www.31heroes.com

MOD Front squat 5×75%, 5×80%, 5+85% WOD 5 rounds 20 power snatch, 75/55# 20 box jump, 24/20″

MOD Goat work -choose 2 movements to practice -it has to be something you suck at -if you can’t think of something you suck at, I can think of something for you WOD 10 minutes Row for calories *5 thrusters must be performed at the beginning of every minute

MOD Strict press 5×75%, 5×80%, 5×85% WOD 25 strict press, 115/85# 75 ring dips 800m overhead barbell carry, 65/45#

MOD Power clean 5×70%, 5×80%, 5+x85% WOD 5 rounds 50 double under 25 ball slam, 30/20# 15 wall ball, 20/14# *unknown time cap

MOD 10 min OTM 3x wide stance box @ 65% 1RM WOD 10 strict press 15 overhead lunge 20 push press 25 front squaf 30 push jerk 35 back squat 1000m row or 800m run 95/55#