Archive | July 2016

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29 July WOD 

WOD: “Klepto”  4 rounds for time of: 27 Box jumps, 24/20″ box 20 Burpees 11 Squat cleans, 145/100 lb 30 min cap  Advertisements

28 July WOD 

Strength: 5×1 clean   WOD: 30 unbroken clean and jerks 95/65 Then  3 min rest  7 min AMRAP 10 sumo deadlift high pull 95/65 30 double unders 

27 July WOD 

WOD: Angie  * 100 pull-ups * 100 push-ups * 100 sit-ups * 100 squats 21 min cap  Strength: 7×1 split jerk 

26 July WOD 

Strength: 7×1 snatch WOD: 800 m run 55 deadlifts 225/155 55 toes to bar 800 m run 21 min cap 

25 July WOD 

Strength: 5-5-3-3-1-1 Front squat  WOD: 15.5 27-21-15-9 Cal row Thrusters 95/65 20 min cap 

22 July WOD 

Warm-up 800 m row  “Brian” 3 rounds  5 rope climbs  25 back squats 185/135 22 min cap 

21 July WOD 

Strength: 7×1 hang power clean + hang squat clean WOD: -21 HSPU -42 KB swings 2/1.5 -400 m run -15 HSPU  -30 KB swings  -400 m run -9 HSPU  -18 KB swings  -400 m run *extra work  21 muscle ups for time