Monthly Archives: July 2016

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8-1-16

Strength: Power Snatch

WOD: 14min Time Cap

5-10-15-20-25

Burpee Pull Ups

*50 Double Unders Each Set

7-30-16

WOD: For Time

4 Rounds

400m Run

30 Deadlifts (155/105)

20 Lateral Hops over the Bar

10 Toes To Bar

100m Sled Pull

 

 

 

7-29-16

WOD:

Max Calories 2 minutes
1 minute Rest

4 rounds AMRAP
:30 Front Squats
:30 Rest
:30 Kettle Bell Swings

:30 Rest

:30 Ring Push Ups

:30 Rest

Finish with a 2 minute Max Calorie Row

7-28-16

Strength: Deadlifts

 

WOD: For Time

8 Rounds

2 Wall Climbs (8 Up & Down Planks)

10 Kettle Bell Russian Twist (55/35)

10 Box Jumps (24/20)

 

7-26-16

WOD:  23 Minute Running Clock

0:00-18:00

2k Run then

 

Ascending Ladder

2-4-6-8-10-12-14-16-etc.

Hang Snatch

Pull ups

 

18:00-23:00

Find a 2 Rep Squat Clean

 

7-26-16

Strength: Shoulder Press & Hold

 

WOD: 4 Round AMRAP

:40 Work  :20 Rest

Sumo Deadlift High Pulls (95/65)

Burpees over the Bar

Push Press

1 minute Rest

 

 

7-25-16

Strength: Overhead Squats

 

WOD: For Time

70 Wall Balls

600m Run

50 Wall Balls Push ups

400m Run

30 Overhead Wall Ball Lunges

200m Run

10 2 for 1 Wall Balls

7-23-16

WOD: For Time: Running DT

 

Buy in: 50 Front Rack Lunges (45/35)

Then Complete;

5 Rounds

400m Run

12-Deadlifts (155/105)

9-Hang Cleans (155/105)

6-Push Jerk (155/105)

 

7-22-16

WOD:

500m Row

40 Back Squats (75/45)

800m Run

20 Overhead Squats

 

7-21-16

Strength: Power Clean

WOD: 4 Round AMRAP

2:30 AMRAP

17 Thrusters (95/65)

AMRAP Toes to Bar

1:30 Rest