Month: July 2015

Month: July 2015

Category : Daily WOD

Friday
Overhead Squat with Later WB Toss
5×3 for OHS / 5×5 for WB Toss with 8# ball

–THEN–

4 Rounds:
9 Deadlifts (115/75)
6 Hang Power Cleans
4 Push Press
* 1 min rest between rounds *


Month: July 2015

Category : Daily WOD

Thursday
7 Rounds:
400m Run
200m Farmer Carry (53/35)
* FC to be done with 2 KB, one in each hand *


Month: July 2015

Category : Daily WOD

Thursday
7 Rounds:
400m Run
200m Farmer Carry (53/35)
* FC to be done with 2 KB, one in each hand *


Month: July 2015

Category : Daily WOD

Tuesday
8 min EMOM
2 Hang Power Clean + 1 Push Jerk

–THEN–

Pendlay Row & Barbell Rolling
4×6 for both

–THEN–

For Time:
30 Pullups
30 Box Jumps (24/20)
30 Burpees
* 6 min cap *


Month: July 2015

Category : Daily WOD

Monday
Front Squat
5 @ 75%
3 @ 80%
4×2 @ 90%
* Add 10# to 1RM *

–THEN–

3 Rounds:
75 Double Unders (2 min)
25 Ab Mat
8 Barbell Thrusters (45/35)


Month: July 2015

Category : Daily WOD

Single Leg Deadlift 4×5
with…
Lat WB Toss 5×5

–THEN–

3 Rounds:
15 T2B
5 Deadlifts (205/155)
Immediately after…
400m Overhead Plate Carry (45/25)

 

7-25-15


Month: July 2015

Category : Daily WOD

Push Press
5×2 @ 85%
1 @ 92%

–THEN–

8 min AMRAP
2,4,6,8,10…
Wall Ball (20/14)
Box Jump

 

7-22-15


Month: July 2015

Category : Daily WOD

Front Squat (add 10# to old 1RM)
3 @ 75%
3 @ 80%
5 @ 85%
3@ 80%

–THEN–

For Time:

50 Burpee Pullups
100 Double Under
50 KB Swing (53/35)

 

7-23-15

 

 


Month: July 2015

Category : Daily WOD

Pendlay Row 3×8
with…
Barbell Ab Rolling 3×8

–THEN–

Sprints!


Month: July 2015

Category : Daily WOD

EMOM until Failure… (15 minutes maximum)

3 Power Clean (135/95)
3 Front Squat
3 Push Jerk

–THEN–

@ 18 minute mark:

1 mile Run

 

7-20-15