Archive | July 2013

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18 July WOD

Mobility (on your own) WOD: 10 rounds 4 Thrusters (135/95) 100 yd. sprint * 2 min per round Then 2 min ME HSPU

17 July WOD

Mobility (on your own) WOD: 20 deadlifts @85% of 3rm 75 wallballs 250 double unders *partition as needed Then 2 min ME Kettlebell swing (2/1.5)

16 July WOD

Mobility (on your own) Strength: 5×1 split jerk WOD: 5 rounds 400 m run 12 STO (115/75) 12 Box Jumps (30/24)

15 July WOD

Mobility (on your own) Strength: 4×3 pause back squat @50% of 1rm WOD: 12 min AMRAP 3 front squats (165/105) 3 OTbox burpee (24/20) 6 6 9 9…

12 July WOD

Mobility (on your own) Strength: 3×2, 3×1 snatch balance WOD: surprise WOD today!

11 July WOD

Mobility (on your own) Strength: 3×3 @85% of strict overhead press WOD: “Bloated Cindy” 15 min AMRAP 5 pullups (20/10) 10 power pushups (6″/4″) 15 squats (45)

10 July WOD

Mobility (on your own) WOD: 3 Block 10 7 min to find 3rm deadlift 3 min rest EMOM for 7min 3 deadlifts @75% of 3 rm 10 lateral hops 3 min rest “Annie” 50 40 30 20 10 Double unders Situps *10 min cap

9 July WOD

Mobility (on your own) Strength: 5×2 Hang Power Snatch WOD: 5 rounds 3 min AMRAP 5 pullups 10 KB Swings (2/1.5) 15 weight overhead lunge steps (45/35) * 1min rest between rounds

8 July WOD

Mobility (on your own) Strength: 5×3 @ 80% of 1rm back squat WOD: 12 min AMRAP 5 STO (165/115) 10 Toes 2 Bar 15 release pushups Then 2 min ME of wall ball

5 July WOD

Mobility (on your own) Strength: 1x1x1x1x1 squat clean WOD: 3 rounds 200 m run 10 snatch (135/75) 200 m run 10 box jumps