Saturday 7.18.15 WOD
WOD Partner Up! “Rubber Soul” Teams of 2 400m Run 10 Alt. Rope Climbs 50 DB Snatches (75,55) 25 Unison Burpees 50 KB Swings (70,55) 25 Unison Burpees 50 DB Snatches (75,55) 10 Alt. Rope Climbs 400m Run **Run 400m together **1 Rope Climb = 1 hand over hand **30 min Cap $ Out Have […]
Friday 7.17.15 WOD
Max Effort Upper Strength Power Clean + Push Press (1RM ) WOD “Hang Squat Clean Bi-Athalon” 400 Meter Run 21 Hang Squat Cleans (115,85) 400 Meter Run 15 Hang Squat Cleans 400 Meter Run 9 Hang Squat Cleans **200 Meter Run Penalty Each Time The Bar is Dropped **20min Time Cap $ Out 4×20 seconds each […]
Thursday 7.16.15 WOD
Dynamic Effort Lower Strength Snatch Balance (6×2 @ 55% 1RM Snatch) WOD “Electric Ladyland” 15min AMRAP 7 Burpee Pull-ups 14 Single Arm KB Thrusters (45,25) 21 Box Jumps (24,20) **KB Thrusters: rotate arms as needed $ Out 100 Kneeling Banded Crunches
Wednesday 7.15.15 WOD
WOD “The Dark Side of the Moon” 2000m Row –Then– 100 Air Squats 80 Sit Ups 60 Push Ups 40 Pull Ups 20 HSPU 10 Ring Dips **Score time of 2k Row and total time of WOD **You must complete one movement before moving to the next **No Time Cap! $ Out 3×20 GHD Banded […]
Tuesday 7.14.15 WOD
Dynamic Effort Upper Strength Power Jerk (6×3 @ 70% 1RM, w/ 3sec. pause in bottom) WOD “The Track Triplet” 2012 CrossFit Games 3 Rounds 8 Split Snatches 115,75 7 Bar Muscle Ups 400m Run **20min time cap **7 Bar MUs = 7 C2B + 7 Diamond PU $ Out 4×12 Barbell, back loaded GHD sit ups […]
Monday 7.13.15 WOD
Max Effort Lower Strength Back Squat (1RM – Less than 10 reps past 50%) WOD “Rocket Man” 21-15-9 Deadlifts (225,135) Thrusters (95,65) **1 bar per Athlete, weight must be changed between movements **20min time cap $ Out 1×30 Reverse Hypers **1 BIG set, try not to break up, go heavy
Sunday 7.12.15 WOD
Explosive Strength Strength Max distance empty sled push in 1min Strength Depth Jump for max height (x20 reps (30,24)) **Step off box at knee height WOD “Crocodile Rock” Every 3min for 30min Calorie Row (18,15) 6 Burpee Box Jumps (24,20) 6 TNG Power Snatches (85,60) ** TNG: Touch n’ Go **Score slowest round $ Out 4min […]
Saturday 7.11.15 WOD
WOD Partner Up! “Rough Seas” Teams of 2 1500m Row (switch every 250m) 75 Hang Power Snatches (75,55) 75 Thrusters (75,55) 75 Hang Power Snatches (75,55) 1500m Row (switch every 250m) $ Out Have a great weekend!
Friday 7.10.15 WOD
Explosive Strength Strength Clean Complex (EMOM for 10min ) **Clean Pull + Hang Squat Clean + 2 Split Jerks **Build across, focus is on technique WOD “Tiny Dancer” Death By: Hang Power Clean (95,65) + 5 K2E **Min 1: 1 HPC + 5 K2E Min 2: 2 HPC + 5 K2E Min 3: 3 HPC + 5 […]
Thursday 7.9.15 WOD
Max Effort Lower Strength Deadlift (1RM – Less than 10 reps past 50%) **Set a 5# PR and STOP WOD “Nancy” 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# $ Out 3×20 Sit Ups w/ single DB overhead
