WOD

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30
Jul

Tuesday, July 29 2014

A. 6:00 EMOM: Power Clean+ Front Squat+ Push Jerk

B. 0-5:00: 1000M Row (Rest in time remaining)

5:00-10:00: 30 Power Cleans

10:00-15:00: 40 Strict Pull-Ups

15:00-20:00: 30 STOH

20:00-25:00: 30 Front Squats

25:00-Finish: 800M Run

29
Jul

Monday, July 28 2014

A. 9:00 AMRAP

3 Wall Walk

6 SDLHP

9 KB Swings

B. 3 Round EMOM

Minute 1- 50 M sprint and back

minute 2 – 100M sprint and back

minute 3 – 150 M sprint and back

C. Accumulate 2:00 “L” sit

29
Jul

Friday, July 25 2014

A. Bench- Find 1 RM

B. 5 Rounds NFT

max bench press reps

max T2B

Rest 2-3 minutes between rounds

C. 4:00 find largest set of double unders

29
Jul

Thursday, July 24 2014

4 Rounds ( max effort each round)

200M Row

10 KB Swings

10 Burpees

10 KB Swings

10 Burpees

200M Row

2:00 rest

score fastest round

29
Jul

Tuesday, July 22 2014

A. T-n-G Power Snatch 3-3-3-3-3 (increasing)

B. 3 Rounds for Max Reps:

1:00 DB Snatch (70/50)

:30 REST

1:00 HR Push-ups

:30 REST

1:00 Box Overs (24/20)

:30 REST