WOD: Thursday July 31, 2014

Power Snatch 2-2-2-2-2-2-2

Complete as many rounds as possible in 20 mins of:

Run Sprint, 100 m

5 Double Kettlebell Thrusters, 24/16 kg

15 Kettlebell Deadlifts, 24/16 lbs

*Rest is walk back from sprint.

Posted in | Leave a comment

WOD: Wednesday July 30, 2014

6 rounds for time of:

3 Wall Walks

12 Barbell Rollouts

18 Weighted Lunges, 45/30 lbs

30 Double Unders

*Weighted Alternating Lunges (total)

**Double Unders 4:1 singles

***Every 4 minutes perform 6 Burpees to target

 

Posted in | Leave a comment

WOD: Tuesday July 29, 2014

Weighted Pull-up 6-6-6-6-6-6

*Use the heaviest weight you can for each set.

**Rest as needed between sets.

10 rounds for time of:

1 Rope Climb

12 Box Jumps, 24/20 in

12 Push-ups

 

Posted in | Leave a comment

WOD: Monday July 28, 2014

Push Press 2-2-2-2-2-2-2

Complete as many rounds as possible in 20 mins of:

Run, 600 m

12 Front Squats, 135/95 lbs

18 Toes-to-bars

Posted in | Leave a comment

WOD: Saturday July 26, 2014

For time:

Row, 500 m

10 Tire Flips

Run, 400 m

30 Ring Dips

Row, 500 m

40 Box Jumps

Run, 400 m

50 Push-ups

Row, 500 m

Sled Pull, 60 yd

Run, 400m

Farmer’s Carry, 200m

Posted in | Leave a comment

WOD: Friday July 26, 2014

Back Squat 1×6 at 70% 1RM

Back Squat 1×6 at 75% 1RM

Back Squat 1×6 at 75% 1RM

Back Squat 1×6 at 80% 1RM

Back Squat 1×6 at 80% 1RM

Back Squat 1×6 at 85% 1RM

*Rest 3 mins between sets.

For time:

30, 20, 10 Knees To Elbows

15, 10, 5 Handstand Push-ups

4, 3, 2 Rope Climbs

Posted in | Leave a comment

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

Posted in | Leave a comment

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

 

Posted in | Leave a comment

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

Posted in | Leave a comment

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

Posted in | Leave a comment