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WOD 7/26/14

July 25, 2014 by  

  • Teams of 2- Working together:
  • 5 Rounds-
  • 20x Shoulder to Shoulder Barbell Press
  • 20x Barbell Burpees
  • 200m Barbell Farmers Carry

WOD 7/24/14

July 23, 2014 by  

  • Back Squat 3,3,3,2,2,1
  • WOD:  AMRAP  20 (teams of 2)
  • 50x Wallballs
  • 40x KBS
  • 400m Run

WOD 7/23/14

July 22, 2014 by  

  • 800m Run
  • 3x [10x Pull ups, 10x TTB, 10x Push Ups]
  • 400m Run
  • 3x [10x Pull ups, 10x TTB, 10x Push Ups]
  • 800m Run

WOD 7/22/14

July 21, 2014 by  

  • Deadlift 3,3,3,2,2,1
  • WOD:  AMRAP 12 minutes-
  • 3x Hang Power Clean
  • 6x Dips
  • 9x Box Jumps
  • 27x DU

WOD 7/21/14

July 20, 2014 by  

  • Jerk 3,3,3,2,2,1
  • WOD:
  • 3 minutes accumulated HS Hold
  • 100 Air Squats
  • 50 Handstand Walk Steps
  • 100 Air Squats
  • 30x HSPU

WOD 7/20/14

July 19, 2014 by  

REST

WOD 7/19/14

July 18, 2014 by  

  • In Teams of 3, (2 working at a time)complete the following:
  • Part 1:
  • 1 Mile Sled Pull
  • 35# Overhead Plate Carry
  • Part 2:
  • 15 Minute Max Calorie Row
  • Plank
  • 8AM CLASS ONLY TODAY

WOD 7/17/14

July 16, 2014 by  

  • 15 Rounds:
  • 6x Wallballs
  • 4x HSPU
  • 2x Power Clean

WOD 7/16/14

July 15, 2014 by  

  • Deadlift 3,3,3,3,3
  • WOD:  AMRAP 10 mins-
  • 5x KBS/10x DU
  • 10x KBS/20x DU
  • 15x KBS/ 30x DU
  • Continue climbing as high as possible.

WOD 7/15/14

July 14, 2014 by  

  • Jerk 3,3,3,3,3
  • WOD:  AMRAP 15 mins-
  • 5x Push Press
  • 10x Jumping Alternating Lunges
  • 15x Sit ups

WOD 7/14/14

July 13, 2014 by  

  • Back Squat 3,3,3,3,3
  • WOD:
  • AMRAP 15 minutes:
  • 10x Hollow Rock
  • 10x Pull ups
  • 200m Run

WOD 7/13/14

July 12, 2014 by  

  • Muscle Snatch:  1,1,1,1,1
  • Power Snatch:  3,3,3,3,3
  • Snatch:  5,5,5,5,5

WOD 7/12/14

July 11, 2014 by  

  • OTM 15 minutes:
  • Minute 1:  Max Rep Wallballs
  • Minute 2:  45 sec plank
  • Minute 3:  7x HSPU
  • Repeat pattern for remainder of time
  • Cash out:  1 Mile Run or Row

WOD 7/10/14

July 9, 2014 by  

  • 15x Front Squat
  • 30x Box Jump
  • 50x Pull ups
  • 30x Box Jump
  • 15x Front Squat
  • 5x CLEAN & STO AFTER EA. MOVT SET

WOD 7/9/14

July 8, 2014 by  

  • Back Squat 5×5
  • WOD:
  • 10,8,6,4,2  Double Push Up Broad Jump Burpee
  • 25x Sit ups after each set

WOD 7/8/14

July 7, 2014 by  

  • Deadlift 5×5
  • WOD:  5 Rounds-
  • 25x KBS
  • 200m Overhead Plate Carry

WOD 7/7/14

July 7, 2014 by  

  • Jerk 5×5
  • WOD:  AMRAP 12 MINUTES:
  • 7x Hang Power Clean
  • 5x Thruster
  • Driveway Sprint

WOD 7/6/14

July 5, 2014 by  

  • “Coffey”
  • 800m Run
  • 50 Back Squats/50 Bench Press (135/95)
  • 800m Run
  • 35 Back Squats/35 Bench Press
  • 800m Run
  • 20 Back Squats/20 Bench Press
  • 800m Run
  • 1 Muscle Up

WOD 7/5/14

July 5, 2014 by  

  • 30x Power Snatch
  • 300m Run
  • 20x Power Snatch
  • 200m
  • 10x Power Snatch
  • 100m

WOD 7/4/14

July 3, 2014 by  

Happy 4th of July!!  9am class only!

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