Monday 7/14/14
WOD For Time: 600 M Run Row 30 Calories 20 Burpees 10 KB swings 70/53
Friday 7/11/14
WOD 15 min AMRAP: 1 Round of Mary: 5 HSPU 10 Pistols 15 Pull-ups 1 Round of DT: 12 Deadlift (155#/105#) 9 Hang Power Clean (155#/105#) 6 STO (155#/105#)
Thursday 7/10/14
Strength Back Squat: 1X5@70%, 1X5@80%, 1X3@85%, 1X3@90% WOD “Bergeron Beep Test” Every Minute, On the Minute, for as long as possible, complete: 7 Thrusters, 75/55 7 Pull ups 7 Burpees
Wednesday 7/9/14
WOD 5 rounds 400m Run 12 Overhead Lunge steps, 135/95 *rest 3 minutes between each set.
Tuesday 7/8/14
Strength Find 1 rep max weighted pull-up WOD 7 Min AMRAP 20 Double Unders 5 Power Snatch 95/65
Monday 7/7/14
WOD 15 min EMOM 2 Power Cleans 75% of max squat clean 5 C2B pull ups
Friday 7/4/14
WOD "The Seven" Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups Happy 4th of July
Thursday 7/3/14
Strength 3 rep max Strict press WOD "Annie" For Time 50-40-30-20-10 Double Unders Sit-ups
Wednesday 7/2/14
WOD 50 Cal Row 50 Box Jump Overs 24/18 50 Deadlifts 180/120 50 Wall Balls 20/14 50 Ring Dips 50 Wall Balls 50 Deadlfts 180/120 50 Box Jump Overs 50 Cal Row
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