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
Monthly Archives: July 2015
7-31-15
For Time
20 Burpees
then
15-10-5 of
Deadlifts (275/185)
Box Jump (30/24)
then
20 burpees
7-30-15
For Time:
3 rounds
20 Wall Balls
15 Toes to Bar
10 Push ups on wall ball
7-29-15
3 rounds
1 minute each for total reps
10m Sprints
KettleBell Swings
Calorie Row
1 minute rest
Strength
Front Squat
7-28-15
For time
12-9-6
Squat Snatch
Muscle Ups
or
12-9-6 Squat Snatch
24-18-12 Chest to bar Pull Ups
7-27-15
“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.
7-25-15
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
7-24-15
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
7-23-15
Strength
Overhead Squat
For Time:
20-15-10-5
Box Jump Overs
Toes to Bar
*1 rope climb after each set
7-22-15
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)
