The Daily WOD

Ego Check

WOD 7-18-14 40m sled pull – 5 sets as heavy as possible In 6 minutes: •750m row •max burpees with remaining time Score is number if burpees In 7 minutes: •400m run •max body weight back squats with remaining time Score is number of back squats

Home

WOD 7-17-14 Front Squat 5-5-5-3-3-3 AMRAP in 15 with a partner: •5 Burpees •10 Wallballs •15 Kettlebell swings Partner 1 does 5 burpees then partner 2 does 5 burpees, partner 1 does 10 wallballs then partner 2 does 10 wallballs, etc…. Cash out: 400m partner medball run (trade med ball as needed)

Drive

WOD 7-16-14 3x200m sprints – rest 2 minutes between each set Pistol Practice 6-6-6-6 (3/ leg) 21-15-9 (8 minute time cap) •Ball Slams (30/20) •Pull-Ups 12-9-6 (starting at the 8 min cut-off) •Burpees •DB Thrusters (45/30) Cash out: 3 sets of 10 heavy kettlebell swings

Game Plan

WOD 7-15-14 Power Clean + Hang Squat Clean: find a heavy single 3 Rounds •400m Run •7 Deadlift (275/185) •14 Goblet Step Ups (20/16)(55/35) 7/leg •21 Double Unders Cash Out: 20 deadhang Pull-ups, break reps up any way

Leopard

WOD 7-14-14 Strict Press 5-5-5-3-3-3 15-10-5 •Power Clean (95/65) •Push Press (95/65) -Then- For time: •20 Burpee Box Jumps (24/20) •30 4-count bicycle crunches Cash Out: 3 sets of 15 heavy Russian kettlebell swings

Ghoti

WOD 7-11-14 Deadlift: 5×3 AMRAP in 10: • 5 Strict Pullups • 5 Burpees • 5 Box Jumps (24/20) • 5 Snatch (95/65) No 6:30pm class tonight! We will be starting the movie at 7. Bring snacks and drinks. Don’t forget about the One & Done competition at CFB tomorrow!

Tapas

WOD 6-27-14 Back Squat: find a heavy set of 3, then complete 5 sets of 3 at that weight. For Time: • 500m Row TT • 40 KB Swings (55/35) You will have 2 scores; row time and total working time. 5 Rounds: 30 secs on, 30 secs off • Hang Squat Clean & Jerk …

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Hydrate

WOD 6-25-14 EMOM for 7: 3 OHS, start at 65% and increase weight if possible. “Kara” AMRAP in 25: • 25 DUs • 20 DB Snatch [total] (45/30) • 10 Bumper Burpees • 100 M Run Battle of the Boxes is tomorrow! Come help us compete against our sister gyms!

Zoo-kini

WOD 6-24-14 15 mins to work up to a heavy set: 6 DL + 4 Hang Cleans + 2 S2OH 4 Rounds: • 5 DL (315/205) • 10 Russian Twist (14/10) • 15 Pullups • 20 Heavy Singles *10 minute time cap Battle of the Boxes is this Thursday!