Jul 23, 2014

7-24-14 Troy's BDay WOD

Big 4-0:
3 rounds of: 40 pwr cleans 95/55, 40 sit ups, 40 shoulder to overhead 95/55, 40 air squats, 400 m run. 40 min time cap.

Jul 22, 2014

7-23-14 WOD

4 rounds 500m row (2 min rest) Try to stay 5 to 3 sec. under you 2k split.

Challenge: Tabata hollow hold

Jul 21, 2014

7-22-14 WOD

WOD:
3 rounds
5 snatch grip dead lifts 135/95
5 Hang power snatch
5 OHS (Scale for form)
Challenge: Practice hang power snatch 5 sets of 5 (work up load if form allows)

Jul 20, 2014

WOD 7-21-14 WOD


WOD:
800m run buy in
3 rounds
20 supine ring pull ups
20 push ups
Buy out: 400m run

Challenge:
1 min push press 75/45
1 min rest
1 min push press

Jul 17, 2014

7-18-14 WOD



WOD:
2000m Row for time

Challenge:
10 min EMOM
3 dead lifts @ 75% 1RM