Monthly Archives: August 2013

WOD 31AUG2013

By |August 30th, 2013|

“HOTSHOTS 19”

Join SCC Tomorrow at 8am AND 9am for this benefit WOD! $10 donation […]

WOD 30AUG2013

By |August 29th, 2013|

WARM UP:
15 MINS. DROM AND MOBILITY
S3E SPEED, STRENGTH, SKILL EVALUATION

STRENGTH/SKILL:
20 MINS. HBBS 5,3,1,3,5
1X20RM […]

WOD 28AUG2013

By |August 27th, 2013|

WARM UP: 300M ROW B4
10 MINS. DROM AND MOBILITY

STRENGTH/SKILL: 30 MINS.
PICK ONE:
[…]

WOD 27AUG2013

By |August 26th, 2013|

SCC TUES 082713 OW

1A) 20MINS. SNATCH 5X3 FROM BLOCKS @ TOP OF KNEE
1B) HBBS […]

WOD 26AUG2013

By |August 25th, 2013|

12 MINUTE DROM WARM UP

1) 12 MINUTES TO ESTABLISH A 3RM HANG POWER SNATCH […]

WOD 24AUG2013

By |August 23rd, 2013|

WARMUP:
DROM
PEACOCK RUN OR 3X300M ROW

MET-CON
150 BALL SLAMS
5X100′ FARMERS CARRY (45/25)
150 PUSH-UPS

WOD 23AUG2013

By |August 22nd, 2013|

WARMUP:
DROM
S3E (SPEED, STRENGTH, SKILL)

STRENGTH:
1 1/4 BACK SQUAT 6X2
*WORK UP TO 2RM

MET-CON:
30 BACK SQUATS […]

WOD 20130822

By |August 21st, 2013|

WARMUP:
MOBILITY, ROW 3X100 (MAX EFFORT)
DROM

STRENGTH/SKILL:
1A) SNATCH FROM BLOCKS 5X3
1B) WORK UP TO MAX […]

WOD 19AUG2013

By |August 18th, 2013|

WARMUP: 330M ROW, DROM, MOBILITY

STRENGTH:
SNATCH GRIP DEADLIFT – 3X10 WARMUP
FOLLOWED BY 5,3,1,3,5

MET-CON:
15,12,9,6,3
DEADLIFT (RX 135/95)
FRONT […]

WOD 14AUG2013

By |August 13th, 2013|

WOD 07AUG2013

By |August 6th, 2013|

WOD 06AUG2013

By |August 5th, 2013|

OUTLAW WAY
STRENGTH/ SKILL:

COMPLEX20: OPTION #1
2-HANG FULL CLEANS,
1-POWER JERK, 1-SPLIT JERK
COMPLEX20: OPTION #2
2-HIGH PULLS, […]

WOD 05AUG2013

By |August 4th, 2013|

STRENGTH:
DEFICIT DEAD LIFTS: 5,3,1,3,5

MET-CON:
START WITH 500M ROW

THEN: 3RDS OF
10 DEAD LIFTS 225/185
10 BURPEE […]

WOD 03AUG2013

By |August 2nd, 2013|

HERO WOD:

“DT”
5 RDS FOR TIME:
12 DEAD LIFTS 155/ 115
9 HANG POWER CLEAN 155/ 115
6 […]

WOD 02AUG2013

By |August 1st, 2013|

MAX VERTICAL BOX JUMP

STRENGTH:
HB BACK SQUAT WARM UPS 3X10
MAX HBBS 5, 4, 3, 2, […]