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WOD – 8-17-13

+ partner carry to end of building
+ 2000m row (500 each to 2000)
+ wheel barrow to end of building – run back
+ 100 Over head squats (50 each)
+ partner carry to end of building
+ 300 single jump rope (each)
+ wheel barrow to end of building, run back
+ 100 power cleans (50 each)
+ run 1 mile (8 laps around building)
++ 59 minutes and 11 seconds

WOD Saturday 8-3-13

5 rounds w/3 minute rest in between (Done with Ernie Rapoza)
5 hang power cleans at 155/105 (125lbs)
10 burpees
1 building sprint

Then during first Torque transition Patty and I did:

31 Heroes Workout:

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice.

WOD 8-1-13

Deadlift 5-5-5-5-5 (to 275lbs)

2 Rounds for time: (Done with 185lbs – time 17:11)
5 Deadlift, 275/185#
20 Pull-ups
5 Deadlift, 275/185#
30 Push-ups
5 Deadlift, 275/185#
40 Sit-ups
5 Deadlift, 275/185#
50 Squats