Monthly Archives: July 2015

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7-21-15

21-15-9

Pull Ups

Kettle Bell SDHP

then

15-9-3

Ring Dips

Burpees

7-20-15

Strength

Pwoer Clean-3 Reps

EMOMx8 @70%

 

WOD:

8 minute ladder

2-4-6-8-10-12-14-etc…

Front Squats

Lateral Hops over Bar

 

 

7-17-15

12 minutes for total Reps

5 unbroken double unders

10 kb swings

10 unbroken double Unders

10 KB Swings

15 unbroken Double Unders

10 KB Swings

20 unbroken double unders

10 Kb swings

*follow same format until time cap

 

7-16-15

10 rounds for time
100m Sprint
Then
1 round of “Rough Cindy”
5 chest to bar pull ups
10 hand release push ups
15 lunges

7-14-15

For Time:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlifts (205/135)

Burpees

 

Strength

Push Press 3 reps

EMOMx10

7-13-15

Nancy

5 rounds for time

400m Run

15 overhead squats (95/65)

7-11-15

For Time:
25m Sprint 25m Back pedal
100 Double Unders
50 KettleBell Swings
25m Sprint 25m Back pedal
80 Double Unders
40 Kettle Bell Deadlifts
25m Sprint 25m Back pedal
60 Double Unders
30 Kettle Bell Goblet Squats
25m Sprint 25m Back pedal
40 Double Unders
20 Kettle Bell Swings
25m Sprint 25m Back pedal
20 Double Unders
10 Kettle Bell Deadlifts
25m Sprint 25m Back pedal

7-10-15

Strength/Skill

Skill work or make-up day on any missed 1 rep max

WOD

Timed 800m Run

Rest 6 minutes

Time 1000m Row

7-9-15

Strength

Deadlift

 

WOD

50 Thrusters (95/65)

*Every Minute 2 Wall Climbs

7-8-15

Strength

Power/Squat Snatch

 

For Time:

40-30-20-10

AB Mat Sit Ups

20-15-10-5

Pull-Ups

5-5-5-5-5

Toes to Bar