W.O.D. Friday 8/1/14

Main – Workout Of The Day

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Shoulder Press

3-3-3-3-3 @ 70-80% of your 1RM strict press

Metcon (Time)

Using one barbell and changing loads as you go, Perform 2 Rounds for time- one person works at a time with exception of each run which will be performed together- partition reps as you wish:

Partner WOD
2 Rounds:

30 Sh to OH, 95/65lb
30 KB SDHP, 70/55lb
Run 300m with 25/20lb object (Medball,plate,KB,etc)
30 Power Snatches, 115/75lb
30 Pull Ups
Run 300m with 25/20lb object
30 Hang Cleans, 135/85lb
30 Double Unders
Run 300m with 25/20lb object

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More details are available in the link provided here: https://www.regonline.com/builder/site/Default.aspx?EventID=1587709

W.O.D. Thursday 7/31/14

Main – Workout Of The Day

#TBT WOD: 2012 CFG Regional Individual WOD 6

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Metcon (Time)

3 rounds of

7 Deadlifts (285 /185 lbs)
7 Muscle-ups

then,

3 rounds of

21 Wall ball shots (20 / 14 lb ball to 10′)
21 Toes-to-bar

then,

100-foot Farmer carry (2 – 70 /55 lb KB)
28 Burpee box jumps (24″ / 20″ box)
100-foot Farmer carry (2 – 70 /55 lb KB)

3 Muscle-ups

RX plus: Dead lift 345/225 lbs

Wednesday 7/30/14

Main – Workout Of The Day

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Handstand Push-ups

3 sets for max reps. Rest 2 to 3 min between sets. Record the sum of your reps performed in all 3 sets.

Metcon (Time)

For time:

Run 500m
25 KB Swings, 70/55lb
25 Ring Push Ups

Rest 2 Minutes

Run 400m
20 KB Swings, 70/55lb
20 Ring Push Ups

Rest 1 Minutes

Run 300m
15 KB Swings, 70/55lb
15 Ring Push Ups

Include rest time in your total time recorded on WODIFY.

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Here are some considerations to help your team determine which division to compete in at The 2014 Heart of America Team Competition. Visit: http://heartofamericacompetition.com/2014/07/28/hoa6-movement-guidelines/ for details.