WOD 7/29/11 Deadlift – Find a heavy single 4 Rounds: 7 Deadlifts (80% of max) 400m Run 25 Double Unders
Month: July 2011
WOD 7/28/11 Push Press 5-5-5-5-5 AMRAP in 10 minutes: 10 Overhead Lunges (95/65) 10 Toes To Bar (Scale knees to elbows, no using the rings) 10 Push-Ups
WOD 7/ 27/11 “FRAN” 21-15-9 Thrusters (95/65) Pull-Ups Cash Out: 30 Unbroken Back Squats (135/95)
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WOD 7/26/11 4 Sets of “The Bear Complex” Bear Complex: Hang Clean Front Squat Push Press To Back Back Squat Push Press To Front Complete this seven times without the bar touching the ground to complete one set. Try to increase the weight each set For Time: 200m Run 200m Run with small sandbag 200m …
WOD 7/25/11 “Morrison” 50-40-30-20-10 Wall Ball (20/14) Box Jumps (24/20) Kettlebell Swings (53/35) Post weights used and times to comments.
WOD 7/22/11 5 Rounds: 10 Heavy Thrusters 10 Burpees 200m Run Rest 1 minute between rounds
WOD 7/21/11 Ring Dips 5-5-5-5-5 “Tailpipe” 3 Rounds with a partner: One Partner Rows 250m One Partner holds two Kettlebells in Rack Postition (53/35) When Partner A finishes the row they switch. Each partner will row three times before the clock stops. Post time to comments.
WOD 7/20/11 100 Double Unders 90 Walking Lunges 80 Sit-Ups 70 Air Squats 60 Box Jumps 50 Push-Ups 40 Pull-Ups 30 Kettlebell Swings 20 Wall Ball 10 Burpees Scale as necessary. Post time to comments
WOD 7/19/11 “The Chief” 5 Rounds: Each Round is a 3 minute AMRAP of 3 Cleans (135/95) 6 Push-Ups 9 Air Squats Rest 1 minute between each round Post number of rounds completed to comments.