Monthly Archives: July 2015

400m run

25 power cleans

400m run

25 front squats

500m row

25 power snatch

400m run

25 front squats

400m run

*every 2 minutes complete 4 lunges

For Time

20 Burpees

then

15-10-5 of

Deadlifts (275/185)

Box Jump (30/24)

then

20 burpees

For Time:

3 rounds

20 Wall Balls

15 Toes to Bar

10 Push ups on wall ball

3 rounds

1 minute each for total reps

10m Sprints

KettleBell Swings

Calorie Row

1 minute rest

Strength

Front Squat

For time

12-9-6

Squat Snatch

Muscle Ups

or

12-9-6 Squat Snatch

24-18-12 Chest to bar Pull Ups

“DT”

Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

(155/105)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

For time

400m Run

50 push ups

300m run

50 sit ups

200m run

50 squats

100m run

50 push up

400m row

50 sit ups

300m row

50 Squats

200m row

100 Farmers Carry

14 minute time cap
200m run
10 Squat Cleans (135/95)
20 Kettle Bell Swings (55/35)
200m Run
10 Squat Cleans
40 Sit ups
200m Run
10 Squat Cleans
20 kettle bell swings
200m run

Strength
Overhead Squat

For Time:
20-15-10-5
Box Jump Overs
Toes to Bar

*1 rope climb after each set

Strength

Power Snatch

WOD

For time:

600m run

20 deadlifts (195/125)

400m run

20 back squats (145/95)

200m run

20 hang cleans (95/65)

100m run

20 shoulder to overhead (45/35)