Archive | July 2014

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22 July WOD

Strength: 7×1 snatch pull+1 hang squat snatch/or power snatch (if having issues getting under the bar) + 1 Overhead squat WOD: (R,B) 5 rounds for time of: 225/155 deadlifts, 10 reps 20 wall-ball shots 20/14lb ball 3/4 rounds for time of: 10 deadlifts 20 wall-ball shots Advertisements

21 July WOD

Strength: 9@55%, 7@65%, 5@75%, 3@85% of 1rm Front squat WOD: (R,B) 200 m run 25 squats 250 m row 25 push-ups 200 m run 25 squats 250 m row 25 push-ups 200 m run 25 squats 250 m row 25 push-ups 200 m run 25 squats 250 m row 25 push-ups 200 m run 25 […]

18 July WOD

Strength: 9@55%, 7@65%, 5@75%, 3@85% of 1rm back squat. (R,B,W) WOD: For time: (R) 95/65. thrusters, 30 reps 20 GHD sit-ups 400-meter run 115/75 thrusters, 20 reps 30 GHD sit-ups 400-meter run 135/95 thrusters, 10 reps 40 GHD sit-ups 400-meter run (B) For time: 95/75/65/55 thrusters, 30 reps 20 Abmat sit-ups 400-meter run 115/95/75/65 thrusters, […]

17 July WOD

Strength: 7×2 power clean (R,B,W) WOD: (R) 15 12 9 Front squat (135/95) L-pullups (B) 15 12 9 Front squat (135/115/95/75/65) Strict pullups/pullups/assisted pullups 12 9 Front squat Assisted pullups *extra work 5 rounds 10 Cals on row 5 over the rower burpees

16 July WOD

Strength: 6×2 split jerk WOD: (R) Complete as many rounds as possible in 20 minutes of: 185/125. hang power cleans, 3 reps 6 strict ring dips 9 box jumps, 30/24 27 double-unders (B/W) AMRAP in 20 3 hang power cleans (165/145/125/105/95/75/65) 6 ring dips/ass. Ring dips 9 box jumps (30/24/20) 27 double unders/ 81 single […]

15 July WOD

Strength: 7×2 power snatch (R,B,W) WOD: (R,B,W) Helen 3 rounds for time: Run 400 meters 1.5-pood kettlebell swings, 21 reps 12 pull-ups

14 July WOD

Strength: 9@55%, 7@65%, 5@75%, 3@85% of 1rm back squat (R,B,W) WOD: (R,B,W) 5×3 deadlift *extra work 4x400m w/2 min rest