WOD: Thursday July 24, 2014

Squat Clean 2-2-2-2-2-2-2

*Use the heaviest weight you can for each set.

**Rest 3 mins between sets.

Complete as many rounds as possible in 18 mins of:

30 Walking Lunges

30 Double Unders

30 Battle Ropes

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WOD: Wednesday July 23, 2014

For time:

Row, 3000 m

– then –

9 rounds of:

6 Chest-to-bar Pull-ups

6 Shoulder-to-Overheads, 115/75 lbs

12 Medicine Ball Sit-up / Throws, 20/16 lbs

*Shoulder to OH — Strict Press, Push Press or Push Jerk

**Medicine Ball OH Sit-up w/throw to wall

 

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WOD: Tuesday July 22, 2014

Hang Power Snatch 1×4 at 72.5% 1RM

Hang Power Snatch 1×4 at 77.5% 1RM

Hang Power Snatch 1×4 at 82.5% 1RM

Hang Power Snatch 1×4 at 82.5% 1RM

Hang Power Snatch 1×4 at 87.5% 1RM

Hang Power Snatch 1×4 at 87.5% 1RM

*Rest 3 mins between sets.

Complete as many rounds as possible in 20 mins of:

Run, 400 m

15 Burpees

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WOD: Monday July 21, 2014

Pause Bench Press 4-4-4-4-4-4

*Use the heaviest weight you can for each set. Rest 3 mins between sets.

**Bench press w/2 second pause between reps.

6 rounds for time of:

18 Kettlebell Swing (American)s, 32/24 kg

12 Renegade Rows, 50/35 lbs

12 Pistols (Alternating Legs)s

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WOD: Saturday July 19, 2014

5 rounds for time of:

Run, 400 m

3 Hang Power Cleans, 185/135 lbs

9 Box Jump, 30/24 in

12 Deadlifts, 185/135 lbs

18 Push-up (hand release)s

 

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WOD: Friday July 18, 2014

Bench Press 1×2 at 72.5% 1RM

Bench Press 1×2 at 77.5% 1RM

Bench Press 1×2 at 82.5% 1RM

Bench Press 1×2 at 87.5% 1RM

Bench Press 1×2 at 92.5% 1RM

Bench Press 1×2 at 92.5% 1RM

*Rest 3 mins between sets.

5 rounds for time of:

30 Row (calories)s

Sled Pull, 20 yd

10 Barbell Rollouts

 

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WOD: Thursday July 17, 2014

Power Snatch 6-6-6-6-6-6

For time: 21-18-15-12-9

Sumo Deadlift High-pulls, 95/65 lbs

Wall Balls, 25/16 lbs

Jumping Pull-ups

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WOD: Wednesday July 16, 2014

For time:

Walking Lunge, 100 m

– then –

4 rounds of:

Run, 600 m

3 Rope Climbs

15 Ring Dips

18 Box Jump Overs

 

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WOD: Tuesday July 15, 2014

Deadlift 1×2 at 72.5% 1RM

Deadlift 1×2 at 77.5% 1RM

Deadlift 1×2 at 82.5% 1RM

Deadlift 1×2 at 87.5% 1RM

Deadlift 1×2 at 92.5% 1RM

Deadlift 1×2 at 92.5% 1RM

For time:

Row, 250 m

25 Burpees

15 Toes-to-bars

Row, 500 m

15 Burpees

15 Toes-to-bars

Row, 750 m

10 Burpees

15 Toes-to-bars

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WOD: Monday July 14, 2014

Push Press 6-6-6-6-6-6

*Use the heaviest weight you can for each set.

**Rest as needed between sets.

For time:

50 Air Squats

– then –

3 rounds of:

10 Chest-to-bar Pull-ups

20 Kettlebell Cleans, 20/16 kg

– then –

50 Air Squats

*KBC 10/side each round

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