Jul 28, 2014

7-29-14 WOD



20min AMRAP
20 burpee’s
400m run

Challenge:
4x 100m sprint
Walk back will be athletes rest

Jul 27, 2014

7-28-14 WOD

400m run
21 thrusters 95/65 or (45/35)
400m run
15 thrusters 115/75 or (65/55)
400m run
9 thrusters 135/ 95 or (95/65)

Challenge:
5x3 thrusters
take 15 min to find the appropriate load for your 9 set. 

Jul 24, 2014

7-25-14 WOD

2 rounds of:
5 min AMRAP
10 burpee’s
15 pull ups
20 wall balls
25 push ups
30 DU’s
2 min rest

Challenge: 5 sets of: Max ghd sit ups for quality.

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