Archive | July 2015

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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 

13 July WOD 

Strength: 2×5@65%, 1×5@70% of 1rm FS WOD: 25 cal row 25 front squats 135/95 15 cal row 15 front squats 155/105 5 cal row 5 front squats 185/125 5 min rest 21 15 9 Ring dips Toes 2 bar

10 July WOD 

Strength: 2×5@60%, 1×5@65% of 1rm back squat  WOD: Complete the following for time: -“Karen” 150x wallball (20#/14#) *any time you break, stop or rest immediately perform a 200m run.

9 July WOD 

Strength: 1×3@55%, 1×3@70%, 1×3@75%, 1×3@80% of 1rm clean WOD:  8 min amrap  10 hang snatch 115/75 30 double unders *extra work  3 rounds  25 abmat sit-ups  12 burpees over 24/20″ mark 7 min cap

8 July WOD 

Strength: 4×3 split jerk WOD: Marco 3 rounds for time of: 21 pull-ups 15 handstand push-ups 9 thrusters 135/95

7 July WOD 

Strength: 1×3@55%, 1×3@70%, 1×3@75%, 1×3@80%of 1rm snatch . WOD: PK 5 rounds for time of: 225/155-lb. back squats, 10 reps 275/185-lb. deadlifts, 10 reps 400-meter sprint Rest 2 minutes

6 July WOD 

Strength: 2×5@60%, 1×5@65% of 1rm FS WOD: Hall 5 rounds for time of: 225/155 cleans, 3 reps  200-meter sprint 20 kettlebell snatches, 1.5/1 pood, 10 each arm Rest 2 minutes