Friday July 25, 2014


WOD

A1. Strict Press 5-5-5-5-5

A2. Strict Pull-Up(slow as possible) 5-5-5-5-5 

B. 3 Rounds for Time
    22 Thursters 35/50kg
    60 Rest

C. Row 2 Min for Meters

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Thursday July 24, 2014

LIFTING FOR 2!!!
WOD

A. Hang Power Snatch 3-3-3-3-3

B. 3 Rounds For Time
    50M Walking Lunge
    100M Backwards Run
    200M Run
    *All with a 20lb Ball


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Wednesday July 23, 2014


WOD


A1.Romanian Deadlift 8-8-8-8


A2. Strict Ring Row

B. 21/15/9

    Box Jump Over 20/24
    Push-Up
    Deadlift 70/100kg
    
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Tuesday July 22, 2014



WOD

A. OHS 3-3-3-3-3-3

B. EMOM 10 Min
    10-30 Sec L-Hang

C. 10 Minute AMRAP
     50 Double Unders
     40 Sit-Ups
     30 KBS 1/1.5p

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Monday July 21, 2014


WOD

A. Power Clean + Push Jerk

B. 5 Rounds For Reps
     Max Push Press 45/60kg
     Max Pull-Up
     Rest 90 Seconds

C. 75 Wall Ball For Time

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Friday July 18, 2014


WOD

A. Front Squat 3-5-7-9

B. For Time:

    3 Rounds 
    9 Thrusters 30/45kg
    7 Pull-Ups/C2B
    5 Burpees (over bar)

    3 Rounds 
    5 Pull-Ups/C2B
   10 Push Press 30/45kg
   15 Squats

   30 Squat Clean 30/45kg

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5 Reasons You Should be Front Squatting

Thursday July 17, 2014


WOD


A.  Weighted Pull-up 

      3-3-3-3-3-3
      Handstand Practice between sets

B.  10 Minute EMOM
      2 TGU (for quality) 

C.  1000m Row 

The Pre-Workout Benefits (and Drawbacks) of Carbs vs. Protein

Wednesday July 16, 2014



WOD

A. Floor Press 5-5-5-5-5

B. For Time:
    50 Clean & Jerk 45/60kg

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Tuesday July 15, 2014


WOD

A. Power Snatch

B. For Time:
    50 KBS 1/1.5p
    21 Box Jump 20/24
    21 Pull-Ups
    40 KBS 1/1.5p
    15 Box Jump
    15 Pull-Ups
    30 KBS 1/1.5p
      9 Box Jump
      9 Pull-Ups

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Monday July 14, 2014



WOD

A. For 18 Minutes Perform
    Odd Min 3 Back Squat 60-65%
    Even Min 10-20 Srtict Push-Up

B. 3 Rounds For Time:
    25 Wall Ball
    15 T2B
    400M Run with Med Ball

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