7.24.15 WOD
Wu # 2 –》5 min cap Then…, 15 min cap Snatch Pull – 110% x 2r x 4s 1) Knees Out 2) Wrist 3) Rise with chest Or…, 15 min cap Deadlift – 3 sets of 225/135 x 10 reps* * Start on your belly then hop up and…
7.23.15 WOD
Wu 50 Double-Unders 40 Hip Thrusts 30 V-ups 20 K2E 10 Burpees Then…, BS + FS 60% x 10; 70% x 8; 75% x 8; 80% x 8 Superset…, 60% x 5; 65% x 5; 70% x 5; 70% x 5 Then…, For Time Run 800m with 20/14# Sled Pull x 15 60ft Trips KB…
7.22.15 WOD
Wu 50 KBS, 53/35# 40 Reverse Lunges 30 Band Pull Aparts 20 Virtual Thrusters 10 Single Leg RDLs E/S Then…, In teams of 2 row max calories in 6 min Then…, Build to a heavy-ish “Jerk From Behind” in 15 min Then…, EMOM x 10 min…, 2-Position Pwr Clean Then…, Compare to previous attempt AMRAP…
7.21.15 WOD
Wu 50 KBS, 53/35# 40 Air Squats 30 Mountain Climbers (1/1) 20 TTB 10 Burpees Week 2 LBBS + FS BS – 60% x 10; 65% x 8; 70% x 6; 75% x 6; 80% x 6 Superset…, FS – 60% x 5; 70% x 5; 75% x 5; 75% x 5 Then…, In teams…
7.20.15 WOD
Oly Monday!!!! Snatch – EOM x 20 min. Partner up!! Do better than your last attempt. Get after it!! Min 1: 95/65 Min 3: 115/75 Min 5: 135/85 Min 7: 155/95 Min 9: 165/105 Min 11: 175/110 Min 13: 185/115 Min 15: 195/125 Min 17: 205/130 Min 19: 215/135 Rest 5 min then…, Clean –…
7.18.15 WOD
Barbell Class with Coach Joel at 11am Saturday Fever In Teams of 2 “Share the Burden” 50 Deadlifts, 225/135# 50 Hang Pwr Cleans, 135/95# 50 Thrusters, 45/35# 50 Push-ups Partner Holds Plank 50 Thrusters, 45/35# 50 Hang Pwr Cleans, 135/95# 50 Deadlifts, 225/135#
7.17.15 WOD
Clean Pulls – 110% x 2 x 5 sets** **Use of straps are permitted. Then…, For Time: Run or Row 800m 30 Kipping Pull-ups 30 Burpee Knee Tucks 30 Squat Jumps Run or Row 800m Then…, AMRAP in 15 min of: Sled Pull & Drag 135# + Farmers Carry, 53/35# Extra Credit On Your Own…,…
7.16.15 WOD
In teams of 2 row as many calories in 5 min as possible Then…, Back Sq + Front Sq BS- 60% x 10; 65% x 8; 70% x 8; 75% x 8 FS – 60% x 5; 65% x 5; 70% x 5; 70% x 5 Then…, Bench Press – 60% x 5; 65% x…
7.15.15 WOD
Complex Wednesday 2-Position Hang Pwr Clean – EMOM x 10 min Then…, Bhd The Neck Jerk – Technique (10 min) Then…, Build to a heavy single in 15 min. Be careful. Then…, 3 Rds For Time Of: 40 KBS 30 V-up Sit-ups 20 Air Squats 10 Burpees Rest 1 min btw each round Extra Credit…
7.14.15 WOD
Power Tuesday Back Squat & Front Squat LBBS – 60% x 10; 70% x 8; 75% x 6; 80% x 4 Superset…, FS – 60% x 5; 70% x 5; 70% x 5; 70% x 5 Then…, In 12 min: 5 Strict Press – EMOM @ 70-75% AMRAP of…, 10 Dips 10 Clapping or Plate…