Archive | July 2014

You are browsing the site archives by date.

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

11 July WOD

Strength: 5×3 deadlift WOD: Complete as many rounds as possible in 15 minutes of: 50-lb. dumbbell squat snatches, 5 reps, left arm 50-lb. dumbbell squat snatches, 5 reps, right arm 50 double-unders

9 July WOD

Strength: 5×3 split jerk Three rounds for time of: 15 115/75 STO 15 pullups Run 400 meters

7 July WOD

Strength: 5×3 @85% of 1rm back squat (R,B,W) WOD: (R,B,W) Muscle clean 1-1-1-1-1 reps Power clean 3-3-3-3-3 reps Clean 5-5-5-5-5 reps Extra work if you choose: 7 min AMRAP 100m run 7 KB swings 2/1.5/1 7 ring dips 7 elevated push-ups 24/20

3 July WOD

WOD: (R,B,W) 5 rounds for time of: 45-lb. barbell Turkish get-ups, 21 reps Run 400 meters *modify implement and volume as needed.

2 July WOD

Strength: 2×5, 3×3, 3×1 push jerk (R,B,W) WOD: (R,B,W) 10 rounds for time of: 5 pull-ups 5 push-ups 5 rounds for time of: 10 GHD sit-ups 10 back extentions 2 rounds for time of: 25 wall-ball shots, 20-lb. ball 25 box jumps, 24-inch Rest as needed between couplets.