Jul 31, 2014

8-1-14 WOD



WOD:
25-20-15-10-5
Dead lifts 165/115
50-40-30-20-10
Sit ups

Challenge:
7x3 hang cleans working up load

Jul 30, 2014

7-31-14 WOD



10 min AMRAP
5 kb snatch left arm 53/35
5 kb snatch right arm
5 kb front rack lunge left arm
5 kb front rack lunge right arm
30 Du’s


Challenge:
Max Turkish get up both arms, 7 attempts . Start light, add load

Jul 29, 2014

7-30-14 WOD



WOD:
1000m row
50 Du’s
20 burpee box jumps

Challenge:
4x max strict pull ups

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

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

Jul 16, 2014

7-17-14 WOD



WOD:
10 min AMRAP
3 front squats
3chest 2 bar pull ups
6 front squats
6 chest 2 bar pull ups
9 front squats
9 chest 2 bar pull ups
12 front squats
12 chest 2 bar pull ups
15…….ect..


Challenge:
Strict shoulder press
5X5