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


WOD 7.22.14 Tuesday

July 22, 2014

Partner WOD
7 min amrap
25 Wallball, 30/20 lbs
50 meter sled drag, 165/115 on sled

Rest 2 min

7 min amrap
25 DB GTO, 45/30 lbs (each hand)
50 Lunge steps with DBs in Front Rack

Rest 2 min

7 min amrap
25 KBS, 70/53
50 Double Unders

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WOD 7.21.14 Monday

July 21, 2014

Warm-up: 400 meter run then One Bar Warm Up for the Clean

10 min OTM,
Clean, Heavy as possible

For time:
50 m Low Butcher, 90/70 lbs on butcher
400 meter run
50 Burpees
40 C2B Pull-ups
30 Thrusters, 115/75 lbs
20 T2B
10 Deadlifts, 315/205 lbs

Fitness
12 min amrap
6 DB Thrusters
9 Pull-ups
12 Box Jumps

Rest 6 min

12 min OTM
100 meter sprint

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WOD 7.18.14 Friday

July 18, 2014

5 x 2 Press, heavy as possible

“Nate”
20 min amrap
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70/53

Fitness
“Cindy”
20 min amrap
5 Pull-ups
10 Push-ups
15 Squats


WOD 7.17.14 Thursday

July 17, 2014

5 x 2 Bench Press, Heavy as possible

For time:
1500 meter row
150 Double Unders
1500 meter run


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