Archive | July 2014

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31 July WOD

Strength: 7×2 hang squat clean WOD: 5×5 hang power snatch *extra work 35 cal row 35 Abmat sit-up 35 wallballs 35 box jump overs

30 July WOD

Strength: 15 min to work up to a heavy split jerk single (R,B,W) WOD: (R,B) 10 rounds for time of: 15 push-ups 100-meter sprint 5 rounds for time of: 15 push-ups 100-meter sprint

29 July WOD

Strength: 7×2 hang squat snatch (R,B,W) WOD: 21-15-9 Complex For time: 8 deadlifts, 155 lb. 7 cleans, 155 lb. 6 snatches, 155 lb. 8 pull-ups 7 chest-to-bar pull-ups 6 bar muscle-ups 6 deadlifts, 155 lb. 5 cleans, 155 lb. 4 snatches, 155 lb. 6 pull-ups 5 chest-to-bar pull-ups 4 bar muscle-ups 4 deadlifts, 155 lb. […]

28 July WOD

Strength: 12min to find 1rm back squat WOD: Double Grace For time: 135/95 clean and jerk, 60 reps *scale volume and weight accordingly

25 July WOD

Strength: 9@55%, 7@65%, 5@75%, 3@85% of 1rm Front Squat (R,B,W) WOD: (R) 5 rounds 6 front rack lunge steps (135/95) 15 bar facing burpees (B) 5 rounds 6 front rack lunge steps (115/95/75/65/55) 15 bar facing burpees 3/4 rounds 6 front rack lunge steps 15 bar facing burpees

24 July WOD

Strength: 7×1 clean pull+1 hang squat clean+1 front squat WOD: (R)* Triple 3 For time: Row 3,000 meters 300 double-unders Run 3 miles (B) Row 1500 m row 150 double unders/450 singles 1500 m run 750 m row 225 singles 800 m run *if you choose red please allow time to complete WOD.

23 July WOD

Strength: 4×3 strict press (R,B,W) WOD: Overhead squat 1-1-1-1-1-1-1 reps (R,B,W) *extra work AMRAP in 7 min 50 ft burpee to broad jump 50 ft farmers carry AHAP