Aug 3, 2014
A hot mess in Montreal after the Air Force WOD!
Strength
1) 12 Minutes to work up to a heavy single pause (3 counts at knee) clean
2) Back Squat:
Fitness: 3×5 (Linear Progression)
Performance: 5@70%, 3@80%, 1+ @90%
Conditioning
8 minutes AMRAP:
8 Wall Ball (20/14)
8 Toes to Bar
8 Overhead Walking Lunges (45/25)
Aug 1, 2014
Sean W., Fran at the boathouse--11:03 RX. It requires considerable intestinal fortitude for a person to tackle Fran alone and by choice.
Strength
Weighted Planks:
1:00, :45, :30, :20, :15
Conditioning
Teams of 3, for time:
- 1600m Row (divided anyway- OPWAAT). One person must be in plank at any point meters are being accrued for meters to count.
- 20 Wallball each (relay style) (20/14)
- 40 Unison Sit-ups (arms interlaced)
- 20 Pull-ups each (relay style)
- 20 American Kettlebell Swings each (relay style) (53/35)
- 3x 200m Sprint (relay style)
- 40 Squat Cleans (divided anyway- OPWAAT) (155/105). One person must be in the plank the entire time cleans are being done.
- 20 Unison Burpees (all do 20, simultaneously)
Atomic Teamer
