Archive for July, 2014

2014 July 31 WOD

Posted: July 31, 2014 in Uncategorized
Strength

EMOMx10: 2 Strict Shoulder Press

Torture

:40 on/:20 off, 4 times at each station before rotating
Airdyne for calories
Man Makers
GHD Sit-ups (or regular sit-ups)
Farmer’s Carry
Rower

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2014 July 30 WOD

Posted: July 30, 2014 in Uncategorized
Test

12 minutes to find 1 rep max Power Clean

Compare to June 23

Metcon

Every 2 minutes, complete:
5 Power Cleans (70%)
30 Double Unders
7 Strict C2B Pull ups
Repeat for 7 rounds

Strength

7×5 Back Squats, across – Go every 90 seconds

2014 July 29 WOD

Posted: July 29, 2014 in Uncategorized
Metcon

20 Thrusters
20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squat
*EMOM complete 5 Burpees.
Guys: 95#
Girls: 65#

Skill

EMOMx15; snatch
Min 1: 1 rep @ 30# under PR
Min 2: 1 rep @ 25# under PR
Min 3: 1 rep @ 20# under PR
Min 4: 1 rep @ 15# under PR
Min 5: 1 rep @ 10# under PR
Repeat 3x

2014 July 28 WOD

Posted: July 28, 2014 in Uncategorized
Metcon – “Helen”

3 RFT:
400m Run
21 KB Swings
12 Pull ups

Compare to March 13, 2014

Strength

5×7 Back Squats, across

Additional Work – Time Permitting

5 RFT
12 Bench Press (bodyweight/70% of bodyweight)
10 Strict C2B Pull ups

OR

2 rep max Bench Press

2014 July 26 WOD

Posted: July 26, 2014 in Uncategorized

Teams of 2 complete AMRAP 25 of:
50 Wall Balls (20/15)
40 KB Swings (70/53)
30 Toes to bar
400m Run (200m each)

One athlete works at a time.

2014 July 25 WOD

Posted: July 25, 2014 in Uncategorized
Strength

10×3 Front Squats, across – Go every 60 seconds

Metcon

“The Good Life”
3 RFT:
500m Row
12 Burpees
21 Box Jumps (24/20)

OR

1 minute of Power Snatches (135/95)
1 minute rest
1 minute of Muscle ups
1 minute rest
1 minute of Power Clean and Jerks (155/105)
1 minute rest
1 minute of Muscle ups
1 minute rest
1 minute of Deadlifts (225/155)
1 minute rest
1 minute of Muscle ups

*Feel free to complete both if you have time.

2014 July 24 WOD

Posted: July 24, 2014 in Uncategorized
Strength/Skill

EMOMx7: 3 TnG Power Cleans, start at 60# under your 1 rep max, add 5# each minute

Test

Run 400 meters

Compare to March 20, 2014

Metcon – “Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Compare to April 16, 2014

2014 July 23 WOD

Posted: July 23, 2014 in Uncategorized
Strength

7×5 Front Squats, across – Go every 90 seconds

Metcon

Teams of 2-4 athletes will complete as many sets as possible in 5 mins at each station
50m Sled Sprint
50′ Farmer’s Carry
Giant Tire Flips
50′ Yoke Carry
Push Press
One athlete works at a time. You choose the weight, but make it heavy. Rest 1 minute between stations.

2014 July 22 WOD

Posted: July 22, 2014 in Uncategorized
Metcon – ” Satan’s Whiskers”

3 RFT:
10 C2B Pull ups
10 Front Squats, 165/115
10 Burpees

Compare to December 30, 2013

Skills and Strength

50 Strict C2B Pull ups, every time you come off the bar complete 3 Strict HSPU

Strength

4×10 1-arm Bench Supported Dumbbell Bent Over Row (4 sets each side)

2014 July 21 WOD

Posted: July 21, 2014 in Uncategorized
Strength

15 minutes to work up to a heavy Squat Snatch from the low hang (below knees)

Strength

5×7 Front Squats, across – Go every 2 minutes

Metcon – “Sugar Daddy”

21-15-9
Deadlifts (225/155)
400m Run

Compare to May 13, 2014