Archives July 2015

28
Jul

WOD 7.28.2015

WOD With a running clock, every minute perform 1 lift and add 10 lb. Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible.

28
Jul

WOD 7.27.2015

Strength Back Squats: 5×65%, 5×75%, 5+x85% WOD AMRAP 12 6 Hang Power Cleans 135#/95#RX 12 Back Squats 18 Air Squats Cash Out Cash Out: 3x’s 40 Sit Ups 40 Flutter Kicks 40 bycicles(opposite elbow to knee)

20
Jul

WOD 7.20.2015

Strength Back Squat  5×40%%, 5×50%, 5×60% WOD 5 Rounds 9 Front Squats 135#/95#RX, 155#/105# RX+ 12 Burpees 15 Deadlift Cash Out 3x’s 50 Sit Ups 60 sec plank hold weighted & max effort L sit hold

18
Jul

WOD 7.17.2015

WOD 800M Run 30 Rounds 5 WallBalls 20#/14# 3 Push Ups 1 Power Clean 175#/115# RX+ 155#/105# RX 800M Run

16
Jul

WOD 7.16.2015

Strength 20 Min to Find a Heavy Hang Power Clean Then 6×2 Hang Power Cleans @90% WOD EMOM 16 Min 1: 200M Row Min 2: Sled Drag Min 3: 10 Thrusters 75#/55# Min 4: 30 Double Unders

15
Jul

WOD 7.15.2015

Strength Strict Press: 5×75%%, 3×85%%, 1+x95% WOD ‘Mary’ AMRAP 20 5 Handstand Push Ups 10 Pistols 15 Pull Ups Cash Out Deadlift: 5×75%%, 3×85%%, 1+x95%

11
Jul

WOD 7.11.2015

WOD 800M Run 5 Deadlift 225#/155# 10 Box Jumps 24″/20″ 600M Run 10 Deadlift 20 Box Jumps 400M Run 15 Deadlift 30 Box Jumps 200M Run 20 Deadlift 40 Box Jumps

10
Jul

WOD 7.10.2015

WOD Kalsu Light 100 Thrusters 95#/65# EMOM 3 Burpees Beginning with 3 Burpees    

9
Jul

WOD 7.9.2015

Technique Primer 5×3 Muscle Snatch Strength EMOM 10 1 Power Snatch – Progressive WOD 21-15-9 Power Snatch @60% of Above Front Rack Box Step Ups *100′ Bear Crawl Between Rounds* Cash out 2x’s: 30 Vups, 40 flutter kicks (R+L=1), 50 sit ups, 60sec plank hold

9
Jul

WOD 7.8.2015

Strength Strict Press: 3×70%%, 3×80%%, 3+x90% WOD EMOM 20 Even: 1 Round Cindy Odd: 30 Double Unders Cash out Deadlift: 3×70%%, 3×80%%, 3+x90%

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