WOD | July 1, 2013

Skill/Strength:

Thrusters

5x5x5x5x5

(60-65% of 1RM Front Squat)

WOD:

75 Thrusters Rx 75/55 Rx+ 95/65

150 Double Unders

* Start of every minute do Burpees Rx 3 Rx+ 5 *

 

WOD | June 29, 2013

WOD:

"Jerry"

1 mile run

2000m Row

1 mile run

-OR-

25 min AMRAP

Partners Alternate Rounds

5 Pull-Ups

10 Push-Ups

15 Squats

WOD | June 28, 2013

Skill:

7 min shoulder mobility

7 min hip mobility 

HERO WOD:

"Jerry"

Run 1 mile

Row 2000m

Run 1 mile

WOD | June 27, 2013

Skill/Strength:

Back Squat (80% of 1RM)

7x7x7x7x7

WOD:

Run 800m

30 S2OH Rx 95/65 Rx+ 115/75

30 Thrusters Rx 95/65 Rx+ 115/75

30 Wall Balls Rx 20/14 Rx+ 30/20

30 Slam Balls 30/25/20

Run 800m

WOD | June 26, 2013

Skill/Strength:

Close Grip Bench Press

(80% of 1RM)

8x8x8x8x8

WOD:

20 min EMOM 

2 Power Snatch Rx 95/65 Rx+ 115/75

4 Lunge Step Rx 95/65 Rx+ 115/75

WOD | June 25, 2013

Skill/Strength:

Deadlift

Warm-up then

3x3x3x3x3x3x3

Touch & Go @ 80% 1RM

WOD:

"G.I. Jane"

100 Burpee Pull-ups

WOD | June 24, 2013

Skill/Strength:

8 min EMOM

C&J x 2 touch and go

(Increase weight every min to 85% 1rm)

WOD:

"Grace meets Annie"

5 min CAP

30 C&J 135/95

- rest 3 min record time -

12 min CAP

50-40-30-20-10

Double Unders (singles x4)

Sit-ups 

WOD| June22, 2013

WOD | June 21, 2013

SKILL:

Snatch/OHS/PU/MU work for 20 minutes

WOD:

"Amanda"

9-7-5

Squat Snatch Rx 135/95 Rx+ 165/105

Ring Muscle-Up

(MOD for MU: 18-14-10 Pull-Ups & Ring Dips)

WOD | June 20, 2013

SKILL:

Tire Flip Relays

WOD:

1 RFT

24 Deadlift Rx 225/155 Rx+ 255/175

Run 800m

24 Front Squat Rx 135/95 Rx+ 165/105

Run 800m

24 Back Squats 135/95 Rx+ 165/105

Run 800m

 

WOD | June 19, 2013

SKILL:

Rope Climb/Ring Dip/Kipping work for 20 minutes 

WOD:

16 min AMRAP

10 Slam Balls

10 Slam Ball Russian Twisters

10 Slam Ball Sit-ups

10 Slam Ball Push-Ups

Run 200m w/ Slam Ball

Rx+ add 2 rope climbs every round 

WOD | June 18, 2013

SKILL:

Strict Press

5x5x3x3x3x1x1x1

WOD

"Fight Gone Bad"

Wall Ball 20/14

SDHP 75/55

Box Jump 20/16

Push Press 75/55

Row for Calories