Month: July 2014

Thunderstorm

WOD 8/1/14 KB Swings 3×10 Toes to bar 3×10 Alternate sets and rest as needed For Time: • 800m run • 20 burpees • 20 box jumps (24/20) • 20 back squats (135/95) • 20 box jumps (24/20) • 20 burpees • 800m run

BOB

WOD 7/31/14 EMOM for 7 minutes: 2 Clean & Jerks AMRAP in 15 •10 pull ups* •5 squat cleans (135/95) [105/65] •10 jerks (135/95) [105/65] •50 double unders** *Mens rx is chest to bar, women’s rx/mens scaled is chin over bar, women’s scaled will use a red band **Scaled will have a choice of doing …

BOB Read More »

Candy Canes

WOD 7/30/14 Bench Press 7-7-5-5-3-3-1 Sprint Intervals, 4 rounds: • 200m row • 15 KB Swings (55/35) *Rest 3-4 minutes between rounds Cash Out: 60 second sled pull for distance (90/45)

Thrones

WOD 7/29/14 Deadlift: 7-7-7-7-7 increase the load with each set AMRAP in 12 • 5 medball Russian twists (20/14) • 10 burpees • 15 DB push press (45/30) • 200m run Cash out: • 3 sets of 7 good mornings with a neutral spine • 3 sets of max push ups

Champ

WOD 7/28/14 Front Squat: find a 1 rep max then complete two sets of 3 at 85% Tabata Mash Up – 16 rounds, alternate • Pull ups • Air Squats Cash Out: Tabata double unders

Boss

WOD 7-24-14   5 Rowing Intervals: 30 seconds of max effort, rest 2 minutes between sets. Score is total calories.   3 Rounds: 10 Deadlifts (275/185) 50 Double Unders

Batman

WOD 7-23-14   Backsquat 3-3-3-3-20 -Set of 20 should be at 60-70% of max   3 Rounds: 10 Toes to Bar 15 Push-Ups 20 Wall Ball  – Then – 3 Rounds: 5 Box Jumps (24/20) 10 Push Press (95/65) 15 Pull-Ups

Unbroken

WOD 7-22-14   Skill: Max Unbroken Wall Ball   For Time: 26 Back Squats (135/95) 24 Pull-Ups 22 Deadlifts (135/95) 20 Burpees 18 Hand Release Push Ups 16 Front Squats (135/95) 14 Toes to Bar 12 Power Cleans (135/95) 10 Burpees 8 Pistols (4 per leg) 6 Thrusters 4 HSPU 2 Muscle Ups

Life

WOD 7-21-14   Strict Pull-Ups: 5-5-5-5-5 –Follow up each set with 3 tall box jumps–   For Time: 400m Time Trial Grace *Score is time trial AND total time