WOD 7.31.14 Thursday

July 31, 2014

5 x 5 Deadlift, heavy as possible

10 min EMOM
8 Thrusters, 95/65 lbs
1 Rope Climb (sub: 5 Pull-ups)

EC: 10 Russian swings + 3 Strict HSPU


WOD 7.30.14 Wednesday

July 30, 2014

30 min amrap
150 yard run
12 Cleans (full), 95/65 lbs
9 Burpees to 6″ target

Finisher: 3 x 20 Axle Hip Bridges


WOD 7.29.14 Tuesday

July 29, 2014

Partner WOD
50 Cal Row
50 Sit-ups
50 Wallball, 20/14
50 Box Jumps, 24″/20″
*both partners working at the same time to each complete 50 reps of each movement
*teammates cannot advance until both athletes have completed their 50 reps

EC:
10 min EMOM
50 yard sled sprint, 55/35 lbs on sled


WOD 7.28.14 Monday

July 28, 2014

5 x 5 Back Squats, heavy as possible

Complete 3 rounds for time of:
30 Alternating single arm DB snatch, 45/30 lbs
30 Front Squats, 75/55

Finisher: Pull-up/Dip Complex

Fitness
12 min amrap
200 meter run
15 Ball Slams
30 Squats

10 min EMOM
50 yard sled drag, 25/15 lbs


WOD 7.25.14 Friday

July 25, 2014

“Badger”
3 rounds for time of:
30 Cleans (full), 95/65 lbs
30 Pull-ups
800 meter run


WOD 7.24.14 Thursday

July 24, 2014

5 x 1 Snatch Push Press + 3 OHS (3 sec pause)

3 min amrap
3 Power Snatch, 95/65 lbs
6 Push-ups
9 Box Jumps, 24″/20″
Rest 1 min
Repeat 5 rounds


WOD 7.23.14 Wednesday

July 23, 2014

“MBW”
20 min EMOM
Odd: 3 Bench Press, 225/125 lbs (70%)
Even: 10 T2B

Finisher: Pull-up/Dip Complex


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