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WOD 07252014

20140227_170718

Strength:
12:00 to Find 1RM Press

WOD:
“Helen”
Three rounds for time:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull Ups

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WOD 07242013

Skill/Strength:
7:00 EMOM, 1 Push Jerk, 1 Split Jerk
Front Squat 4X2@ 85-90%

WOD:
3 RFT
10 Clean and Jerk 135/95
25 Double Unders
100 Meter Sprint
0:15 Rest

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WOD 07232014

Skill:
15:00 to Establish Heavy 3 Position Snatch

WOD:
5 RFT
5 Power Snatch
5 Overhead Squat
10 Bar Over Burpees

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WOD 07222014

Skill:
15:00 Muscle Up Improvement

WOD:
4 RFT
5 Muscle Ups
10 Push Press (115/75)
200 Meter Run

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WOD 07212014

Skill/Strength
9:00 Every 1:30, 1 3 position Clean
Squat 3X3@75-80%

WOD:
3 RFT
6 Squat Cleans (155/105)
10 BB Step Ups
15 BB Hops
0:30 Rest

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WOD 07182014

Strength:
Press 10 RM, 12:00 to Establish Push Press 1RM

WOD:
3 RFT
50 Meter Overhead Carry (115/75)
10 Chin Ups
10 Handstand Push Ups
10 Barbell Row

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WOD 07172014

Strength:
15:00 to Establish Squat 1RM

WOD:
4 RFT
15 Wall Balls
20 Med Ball Overhead Lunges
0:30 Hollow Body Hold

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WOD 07162014

Skill:
20:00 to Establish Snatch 1RM

WOD:
15:00 AMRAP
3, 6, 9, 12, 15…
Snatches (95/65)
Toes to Bar

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WOD 07152014

Strength:
Bench Press 3X5, Close Grip Bench Press 8RM

WOD:
3 RFT
5 Man Makers
15 Pull Ups
800 Meter Run

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WOD 07142014

Strength:
Every 2:00 for 12:00 (6 sets)
4 Pause Front Squats @50%

WOD:
15-12-9
Thrusters (115/75)
Kettlebell Swings (70/53)

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WOD 07112014

Strength:
Bench Press 1RM

WOD:
4 RFT
4 Muscle Ups
10 Burpees
15 Box Jumps

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WOD 07102014

Strength:
15:00 to Establish Deadlift 1RM

WOD:
20:00 AMRAP
200 Meter Farmer’s Carry
400 Meter Run

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