Archive | July 2015

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31 July WOD 

Strength: 2×5@75%,1×5@80% of 1rm BS WOD:  800 m run 50 CTB pull-ups  800 m run 20 min time cap *every time you come off the bar you must perform 10 wallballs *extra work  15 12 9 single leg squats  HSPU 7 min cap

30 July WOD 

Strength: 7×1 clean WOD(s): For time: “Light Grace”: 30x clean and jerk (95#/65#) *Goal for this is to be unbroken. Any break that you have, which will constitute your hands coming off the bar, immediately add 5 reps to the RX’d amount.  Then Complete the following for time: Row 500m 21x 2-arm KB front squat […]

29 July WOD 

Strength: EMOM for 7  1 power clean + 2 split jerk @ 80-85% of 1rm jerk WOD: 4 rounds :30 hang from bar 100 yd sprint  :30 L sit  100 yd sprint :30 handstand hold 100 yd sprint

28 July WOD 

Strength: 7×1 snatch  WOD: 30 OHS 95/65 120 double unders 20 front squats 135/95 80 double unders 10 back squats 185/125 40 double unders  *extra work  15 muscle ups  For time  *every time you come off rings you complete 5 burpees 

27 July WOD 

Strength: 2×5@75%,1×5@80% of 1rm FS WOD:  3 rounds 21 cal row 15 box jumps 24/20 9 hang power cleans 185/125 *extra work  100 yd walking overhead dumbbell carry 50/35 25 toes 2 bar 100 yd walking overhead dumbbell carry 50/35

24 July WOD 

Strength: 2×5@70%,1×5@75% of 1rm BS WOD: 15 thrusters 135/95 15 pull-ups  200 m run 10 thrusters 155/105 10 CTB pull-ups  200 m run 5 thrusters 185/125 5 bar muscle ups 200 m run  10 thrusters 155/105 10 CTB pull-ups 200 m run  15 thrusters 135/95 15 pull-ups *extra work 3 rounds :30 hollow rock :30 […]

23 July WOD 

Strength: 7×1 above the knee clean  WOD:  Move 700 lb. of odd objects 50 yards and back again Use plates, dumbbells, sandbags, firewood or whatever you can find to accumulate approximately 700 lb. worth *extra work  21 inverted burpees