Archive | July 2015

You are browsing the site archives by date.

22 July WOD 

Strength: 3×3 strict press, 3×2 push press, 3×1 push jerk WOD: 400 m run 100 ft front rack walking lunge step w/50/35 40 HSPU 100 ft front rack walking lunge step w/50/35 400 m run *extra work 2 min ME bar muscle ups  Advertisements

21 July WOD 

Strength: 7×1 above the knee snatch  WOD: 3 minutes to find a 1rm of front squat+push press+thruster complex At 3 minute point you will complete: 20 pull-ups 30 release push-ups 40 weighted sit-ups  *39 and younger will do CTB, 40 over will do pull-ups  Then 5 minutes rest  3 rounds 1 min deadlift  1 min […]

20 July WOD

Strength: Strength: 2×5@70%,1×5@75% of 1rm FS WOD: 1 min max cal row :30 rest 6 min amrap 15 wall balls  10 box jumps 5 cleans  :30 rest 1 min max double unders 

17 July WOD 

Strength: 2×5@65%, 1×5@70% of 1rm back squat WOD: 12 min AMRAP 3 rope climbs 6 OHS 135/95 9 cal row  *extra work 400 m run w/medball 1 min rest 400 m run 

16 July WOD 

Strength: 7×1 hang clean + split jerk WOD: 8 rounds 5 deadlifts 315/225 10 release push-ups  100 yd sprint  *extra work  3 rounds  15 single leg squats  15 medball GHD sit-ups 

15 July WOD 

Strength: 7×2 thruster  WOD: 80 box jumps 24/20 60 single arm snatch 50/35 40 pull-ups  20 burpees *extra work  5×3 weighted dip 5×3 weighted pull-up 

14 July WOD 

Strength: 7×1 snatch balance 7×1 hang snatch WOD: 50 KB swings 2/1.5 1 mile run 50 KB swings 2/1.5 *20 min to complete this workout, whatever time you have left over will be your rest time before you begin WOD 2 “Annie” 50-40-30-20-10 Double unders Sit-ups