Month: July 2013

Tom Ford

  WOD 8/1/13 Deadlift – Warm up to a heavy set of 3 reps then complete 3 reps every minute for 6 minutes   AMRAP in 15 minutes: 20 Air Squats 15 V-Ups 10 Box Jumps 5 Cleans (135/95)  

Petro

WOD 130731 AMRAP in 6: 5 Deadlifts (205/155) 5 Burpee bar hop overs *rest 4 minutes AMRAP in 6: 10 Wall Balls (20/14) 10 HR Push-Ups *rest 4 minutes 800m Run

Dual Carry

WOD 7/31/13 Dual KB Front Squat – 4 Sets of 10 as heavy as possible. A big problem here is letting the Thoracic Spine (upper back) round out. Keep your chest up and your back straight through the entire set!   4 Rounds: 400m Run 15 Russian Swings (55/35) 100m Suitcase carry (55/35) rest 2 …

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Champs

WOD 130730 EMOM for 5 minutes: 2 Hang Squat Cleans @ 70% this is intended to be a warmup for the Deadlift. You will still need to take a few warmup sets working up to 80-90% of your estimated 1rm. Rest, then make your attempts. 20 minutes to establish a 1RM Deadlift. Rest 5 Minutes …

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Games

WOD 130729 Back Squat 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75% 3 rounds: 7 Front squats  (70%) 21 Kb swings (55/35) 50 Double-unders No racks to be used during the front squats….

The Drop

  WOD 7/29/13 Front Squat 6 sets of 5 – Start at 70% of your max and try to add weight each set   3 Rounds: 10 Deadlift (225/155) 10 Box Jumps (24/20) 15 Toes To Bar 15 Push-Ups  

Tires

WOD 7-26-13 A. Hindi Pushups 5×7 B. Tall Box Jumps 5×5 For Time: • 100 Air Squats • 75 KB Swings (55/35) • 50 T2B • 25 HSPU It looks like we may be expanding in the near future. Keep your ears open for details!

PB & J

WOD 7/26/13 Deadhang Pull-Ups 7 sets of 3 – Make them as difficult as possible   For Time: 25 Burpees 25 Front Squats (135/95) 25 KB Swings 25 Toes To Bar 25 Jumping Lunges (per leg) 25 Hang Cleans (135/95)