WOD

Tuesday, July 9, 2013

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Strength: Strict Press 1 RM

 WOD:
2 rounds of 1 minute intervals w/  1 min of rest in btw each round
  • Ring Dips
  • Step Back lunge with db
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Monday, July 8, 2013

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Teams of 3

20 Minute AMRAP

200 m Farmers’ Carry (pace setter)

Wall Balls (20/14)

Cal Row

Total=# of wall balls+ # of calories ...

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Friday, July 5, 2013

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Squat Clean & Jerk Skill Work
Push Jerk or Split Jerk
 
15 min – EMOM
2 C&Js  moderate to heavy weight                    
10 DUs or 15 singles if you don’t have them        
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Thursday, July 4, 2013

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Rest Day – Get out and celebrate our Nations Independence Day!

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Wednesday, July 3, 2013

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7 min AMRAP
Ladder up (starting at 3reps)
Push press 95/65
Over the bar burpees
 
2min rest
 
7 min Max calorie row 
 
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Tuesday, July 2, 2013

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3 x 200m sprint/250m row intervals
 
then 3min- rest
 
7min amrap
10 mountain climber (each leg)
10 pull-up/ring rows
10 slam balls 
 
 
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Monday, July 1, 2013

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Cash in – 25 x Burpees
 
4 rounds
14 single arm kb swings (7/arm)    
10 pistols or deck squats (5/leg)                  
400m run
 
Cash Out – 30 x sit ups
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Friday, June 28, 2013

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Friday
Strength: Bench Press 6@75%, 4@80%, 4@85%
 
Conditioning: Ladder Down 10 to 1      
No pushup burpees
Deadlifts 
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Thursday, June 27, 2013

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Thursday
 Tabata Abs 
- Hollow Rock 
- V-ups
- Flutter Kicks
 
 then
 
4min AMRAP
5 Thrusters (Weight should be unbroken) <3mon use db
5 Pull-ups/Ring Rows
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Wednesday, June 26, 2013

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Wednesday
Strength: Front Squat 6@75%, 4@80%, 4@85%
 
Conditioning: 5 -7 Rds  
10 Wall Balls  
10 Burpees   
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Tuesday, June 25, 2013

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Tuesday
Heavy Partner WOD – One bar, One Bell- team of 2
 40 x Pull ups 
40 x Box Jumps 30/24
40 x Push Press
40 x Kettlebell Swings 
(Max work each partner can do at a time is 5reps)
 
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Monday, June 24, 2013

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Monday
 
Chipper 
100 DUs 
25 Push-ups 
200 m run
75 DUs 
50 weighted sit-ups 
200 m run
50 DUs 
75 Air Squats 
25 DUs 
100m walking lunge 
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Friday, June 21, 2013

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 Friday 21st
 
Strength:
Press: 6@75%, 6@80%, 4@85%
 
Conditioning: 
Death BY Push Press 
 
1 min rest; then
 
Death BY Pull-Up 
 
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Thursday, June 20, 2013

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Thursday 20th
 
Strength:
Deadlift  6@75%, 6@80%, 4@85%
 
Conditioning:  
500m Row
 
Then - 1min transition
 
6 MIN AMRAP
7 x Deads 
14 x KB Swings
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Wednesday, June 19, 2013

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Wednesday 19th
4 x Rounds
50m Overhead DB Lunges  
7 x Incline Single -Arm DB Bench Press 
9 x Medball Russian Twists 
Then
Cash out 800m Run 
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