Posts made in July, 2016

Monday 8/1/16

Posted by on Jul 31, 2016 in WOD | 0 comments

6:00am, 7:00am private, 6:00pm strength: push jerk @70% of 3 rep max 3 reps EMOTM for 8:00 WOD: 10 hand stand push-ups 20 weighted squats (45/25) 30 :02 holdĀ back extensions 40 flutter kicks 50 crossovers 40 flutter kicks 30 :02 hold back extensions 20 weighted squats 10 hand stand push ups  

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Sunday 7/31/16

Posted by on Jul 31, 2016 in WOD | 0 comments

8:30am Strength: bench press 2-2-1-1-max out at 50% 1rm for 1:00 WOD: 3 Curtis P’s 6 toes to bar 12 starfish 9:00 AMRAP *emotm, football feet at the call for :10

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Saturday 7/30/16

Posted by on Jul 29, 2016 in WOD | 0 comments

8:00am Warm up: 3 rounds of 250m row 5 inch worms (each rep followed by 2 push-ups) 10 Turkish get ups Partner WOD to complete: 5 rounds of 15 box jumps 400m run with load (20/14) 10 strict pull-ups *At 3,2,1 go, partner A completes 15 box jumps then tags partner B to complete 15 box jumps. *both partners complete 400m run while carrying individual loads *Partner B completes 10 strict pull-ups, then tags Partner A to complete 10 strict pull-ups *the workout will continue in this fashion until all 5 rounds have been...

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Friday 7/29/15

Posted by on Jul 28, 2016 in WOD | 0 comments

6:00am, 7:00am, 5:30pm strength: back squat 3-3-3-3 WOD: 5 hang power snatch 10 box jumps 15 butterfly situps 15:00 AMRAP

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Thursday 7/29/16

Posted by on Jul 27, 2016 in WOD | 0 comments

6:00am, 5:30pm private, 6:00pm skill work for 10:00 3:00 hand stands/taps/walks 3:00 rope climb 3:00 ring dips/muscle up modifications WOD: 400m run 4 wall walks 10 front rack lunges 300m run 3 wall walks 20 front rack lunges 200m run 2 wall walks 30 front rack lunges 100m run 1 wall walk 40 walking weightless lunges

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