Monday 7/28/14
WOD 3 Rounds 25 Wall Balls 20/14 20 KB Swings 70/53 15 Hand release push-ups Rest 2 Min
Thursday 7/24/14
Strength 4XME Ring dips WOD 3 rounds of: 1:00 ME HSPU 1:00 ME Double-Unders 1:00 ME TTB 1:00 Rest
Wednesday 7/23/14
WOD For time: 3 Rope Climbs 15′ 15 Pullups 25 Wall Balls 20/14# 3 Rope Climbs 15′ 25 Wall Balls 20/14# 15 Pullups 3 Rope Climbs 15′ ****Bring/wear long & thick socks or pants or both*****
Tuesday 7/22/14
Strength Find 3 rep max Power Snatch. Touch and go WOD 12 min EMOM Odd: 7 Deadlifts 155/105 Even: 30 Double unders
Monday 7/21/14
WOD For time 10 Power Cleans 155/105# 1 Box Jump 24/20 9 Power Cleans 155/105# 2 Box Jump 24/20 8 Power Cleans 155/105# 3 Box Jump 24/20 7 Power Cleans 155/105# 4 Box Jump 24/20 6 Power Cleans 155/105# 5 Box Jump 24/20 5 Power Cleans 155/105# 6 Box Jump 24/20 4 Power...
Friday 7/18/14
WOD 5 Rounds 200m run 30 Dbl Unders 5 OHS 185/125
Thursday 7/17/14
Strength Snatch first pulls 5x3; work at 110% of max snatch WOD “Amanda” 9-7-5 of: Muscle-Ups Snatches (full) 135/95# For time.
Wednesday 7/16/14
WOD 15 Min AMRAP 5 Thrusters 135/95 5 Box Jumps 24/20
Tuesday 7/15/14
Strength Front Rack Box Step Ups 5x4 135#/95# , 24/20 WOD 10 Min EMOM Even 10 C2B Odd 10 Shoulder to OH 155/105
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