Archives: » 2016 » July

Friday 7.29.16

Posted 29 Jul 2016 in WOD

Weightlifting 

1. Snatch – 8 x 1 x 92.5% – EMOM 

2. C&J – 8 x 1 x 92.5% – EMOM 

#FridayFinisher 

500m Row 

50 Wall Ball shots – 20/14

40 Sit-ups 

30 Pullups 

20 Box Jumps – 24/20

10 Thrusters – 115/85

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Thursday 7.28.16

Posted 28 Jul 2016 in WOD

Strength 

1. Deadlift – 5 x 5 x 80 % – every 2nd Minute 

2. Bench Press – 5 x 5 x 80 % – every 2nd Minute 

Strength Accessory 

a. Sled Drag x 1  Lap 

b. Farmer’s Walk x 1 Lap 

3 rounds, not for time 

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Wednesday 7.27.16

Posted 27 Jul 2016 in WOD

Weightlifting 

1. High Hang Snatch – 6x3x77.5% – EMOM 

2. High Hang Clean + Jerk – 6×2+1×77.5% – EMOM 

Wod

21-15-9

AKBS 

Burpee

50 DU’s after each round 

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Friday 7.26.16

Posted 26 Jul 2016 in WOD

Strength 

1. Squat – 5×5 x 80% – every 2nd Minute – AMRAP final set

Rest 5 minutes 

2. Strict Press – 5×5 x 80% – every 2nd Minute – AMRAP final set 

Wod 

15 min AMRAP 

a. Split Squat x 10 per leg 

b. Inverted Row x 20

c. Hollow Rock x 25

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Monday 7.25.16

Posted 24 Jul 2016 in WOD

Weightlifting 

1. Mid Hang Snatch – 8 x 2 x 85% x EMOM 

2. Mid Hang Clean – 8 x 2 x 85% x EMOM 

WOD 

3 RFT

15 OHS – 95/65

15 TTB

400m Run 

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Saturday 7.23.16

Posted 23 Jul 2016 in WOD

Open Gym: 8am – 11am 

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Friday 7.22.16

Posted 21 Jul 2016 in WOD

Weightlifting 

1. Snatch – 6 x 1 x 90% – EMOM 

Into..

2. Clean & Jerk – 6 x 1 x 90% – EMOM 

#Friday Finisher

For Time

10,9,8,7..1

a. Thruster – 95/65

b. Pullups 

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Thursday 7.21.16

Posted 21 Jul 2016 in WOD

Strength 

1. Deadlift – 5 x 5 x 75%, every 2nd Min

Transition to,

2. Bench Press – 5 x 5 x 75%, every 2nd Min. Amrap final set.

Wod

Not for Time:

Buy In – Farmer’s Walk x 1 Lap

Then, 2 rds of

a. Pushup x 20

b. Weighted Step Up x 10 per Leg

c. Single Arm DB Row x 10 per Arm

Then,

Cash Out – Sled Drag x 1 Lap

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