7.31.15

July 30, 2015

Open Gym
-or-
Warm Up

Strength: PC, FS, Clean, Snatch

WOD:
In 10 mins, work to the heaviest weight you can, performing wod as an AMRAP
Row x 150m ea rd
Deadlift x 2
Start at (225/165), increase max of 20# each round

Read More

7.30.15

July 29, 2015

Warm Up:

Strength: FS, C&J, Clean Pulls

WOD1:
Death By: Burpees
Dubs x 10 (buy in ea minute)
Burpees x 2,4,6,8...until you fail to complete that mins dubs & burpees.
1 min break when all have failed.
WOD2:
For time, complete wod again.

Read More

7.29.15

July 28, 2015

Warm-Up

Endurance: Row Intervals

WOD:
For time!
Run x 800m
then,
3 rounds:
-KB Swings x 30 (55/35)
-Box Jumps x 20 (24/20)
-Ring Dips x 10
then,
Run x 800m

Read More

7.28.15

July 27, 2015

Warm Up

Strength: BS, HSPU, Good Morning

WOD:
AMRAP-12
Run x 200m
then:
Clean x 3,2,1 (185/125)
Jerk x 3,2,1

Cash Out:
10 Rounds
FLR x :30
Ring Push Up x 10

Read More

7.27.15

July 27, 2015

Warm Up

Strength: Snatch, Jerk, Sn Pulls

Wod:
1:45 ME Set - :15 Rest/transition
-Wall Ball (20/14)
-Pull-Up
-Wall Ball
-T2B
-Burpee
*Score is combined total reps for all stations.

Cash out:
Sprint 4 x 300m
Rest 1:1

Read More

7.20.15

July 19, 2015

Warm Up

Strength: Sn, Sn Pull, FS

WOD:
AMRAP-5 mins
Power Snatch x 20 (135/95)
then:
ME C2B Pull Ups with balance of time.
Score is # of pull ups

Cash out:
3 Rounds
Dubs x 50
Deficit Push Ups x 30
T2B x 15

Read More

7.14.15

July 13, 2015

WU

Strength: BS, Sn, C&J

WOD:
Pull Ups x 20
Bear Complex x 20 (115/75)
Pull Ups x 20
*BC x 1 = PC + FS + PP + BS + PP

Cash Out:
30 x Ring Dips
30 x T2B
30 x Reverse Ring Fly's

Read More

7.13.15

July 12, 2015

Warm Up

Strength: Sn, Jerk

WOD:
AMRAP - 12
Run x 200m
KB Swings x 20 (55/35)

Cash out:
10 Rounds
Push Up x 10
Situp x 10

Read More

7.10.15

July 9, 2015

Open Gym
-or-
Strength: Cleans, FS

WOD:
3 Rounds
Burpees x 21
SB Power Clean & Jerk x 15 (80/50)
HSPU x 9

Cash out:
50 Sand Bag Get Ups

Read More

7.9.15

July 8, 2015

Warm Up

WOD:
Painstorm WOD!
5x (continuous)
5 Min rounds
Run 400m at top of every 5 min
then
7 Deadlift (225/165)
14 Box Jump, 20in
21 Wall Ball, 20lbs

Read More