July 17, 2014

Strength

• Deadlift, 6x2
• Strict/weighted ring dips between sets

WOD

Four 3-minute rounds of:

• 400m Run
• 7 DL, 275#/205#
• ME pushups in remaining time (focus is perfect pushups)

Rest 1 minute between rounds. Score is time through the deadlifts for each round.

July 16, 2014

Strength

• Hang power snatch, 3-3-3
• Power snatch 1-1-1
• Strict Toes-to-bar practice between sets

WOD

• 2 minutes ME wall balls, 20#/14#
• 1 minutes rest
• 2 minutes ME Power snatch, 115#/75#
• 1 minutes rest
• 2 minutes ME T2B
• 1 minutes rest
• 2 minutes ME Burpee over bar

July 15, 2014

Strength

• Back squat, find a 10 RM (yes, 10)
• Strict/weighted pullups between sets

WOD

12 minute AMRAP of:

• 30 second HS hold
• 10 Strict Pullups
• 30 KB swings, 53#/35#
• 50 Double unders

July 14, 2014

Strength

• Squat clean & jerk, 5x2
• L-sit practice between sets

WOD

For time, 21-15-9:

• Clean & jerk, 115#/75#
• Box jumps, 30"/24"

Run 400m after each round

July 12, 2014

Skill

• 3x800m
• Rest exactly 3 minutes between runs

WOD

3 Rounds for time of (12 min cap) of:

• 5 Wall climbs
• 15 Toes-to-bar
• 25 Reverse Wall balls, 20#/14#

Row 500m at some point in the WOD

July 11, 2014

Strength

• 5x[2 High hang squat Snatch + 2 BTN Snatch grip Push press]
• Strict/weighted ring dips between sets

WOD

7 min AMRepsAP of:

3-6-9-12-etc of:

• Power snatch, 135#/95#
• C2B Pullups

Score is total reps.

July 10, 2014

Strength

• Overhead Squat, 5x3
• Double under practice between sets

WOD

8 Minute EMOM of (time cap each min of 40 sec):

• Odd: 10 OHS, you pick the weight
• Even: 12 KB swings, 70#/53#

Then for time

• 100 Double unders
• Run 800m

July 9, 2014

Strength

• 5x[1 High hang squat clean + 1 Hang power clean + 1 Power clean]
• Strict HSPU/Freestanding HS/HS walking practice between sets

WOD

For time:

• 30 Power cleans, 135#/95#
• 40 Wall balls, 20#/14#
• 50 Burpees over bar

July 8, 2014

Strength

• Behind the neck Push press, 5x3
• Muscle-up practice between sets

WOD

Three 4-minute cycles of AMRAP of:

• 3 Muscle-ups
• 6 Push Press, 135#/95#
• 9 Deadlift, 135#/95#

Rest 2 minutes between cycles.  Score is rounds + reps for each cycle.

July 7, 2014

Strength

• Back squat, 6x2 (all at the same weight)
• Pushup practice between sets (not volume, perfect form)

WOD

15 minute AMRAP of:

• 10 Front squat, 115#/75#
• 10 Ring pushups (prioritize positioning not speed)
• 200m Run

July 5, 2014

Skill

• 2x1600m run (or 1600m run + 1600m row)
• Rest 4 min between runs

WOD

In teams of 2 complete for time (10 Minute cap):

• 80 Burpees
• 90 KB swings, 53#/35#
• 100 KB OH lunges, 53#/35# (10 each arm)

July 4, 2014 - Happy Independence Day!

Strength

• Push jerk, 5x3
• Strict/weighted pullups between sets

WOD: 7/4/2014

7 rounds for time of

• 4 S2OH, 155#/115#
• 20 Double Unders
• 14 Wall balls, 20#/14#

July 3, 2014

Strength

• Deadlift, 5x3
• Freestanding HS/HS walking practice between sets

WOD

For time:

• 400m Run
• 35 DL, 225#/155#
• 35 Box jumps, 30"/24"
• 35 Toes-to-bar
• 400m Run

July 2, 2014

Strength

• Back squat, 5x3
• Muscle-up practice between sets

WOD

Every 3 minutes for 9 minutes complete 2 rounds of:

• 10 Thrusters, 95#/65#
• 10 Pullups (Rx+ 5 MU rd 1, 10 C2B rd 2, 10 pullups rd 3)

Time cap for each window is 2:00. Score is time of 2-rounds or rounds/reps completed in 2:00.

July 1, 2014

Strength

• Power snatch 3x3
• Snatch pulls, 3x3
• L-sit practice between sets

WOD*

3 Rounds for time of (20 minute time cap):

• 21 Power snatch, 95#/65#
• 800m Run

*Compare to 8/9/12

June 30, 2014

Strength

• Squat clean, 1RM
• Strict/weighted ring dips between sets

WOD: Elizabeth*

For time, 21-15-9 of:

• Squat cleans, 135#/95#
• Ring dips

*Compare to 6/21/13

June 28, 2014

Skill

• 10x60m sprint, running every minute

WOD

For time (12 minute cap), in teams of 3, complete:

• 50 HSPU
• 150 Pushups
• 200 Wall balls, 20#/14#
• 2500m row

Only one partner can be working on a given movement at any time

June 27, 2014

Strength

• Front squat, 5x3 with a 3-second pause (all sets same weight)
• Kipping practice between sets (just the swing)

WOD: Mini-Eva

20 minute AMRAP of:

• 800m Run
• 30 KB swings, 70#/53#
• 30 Pullups

June 26, 2014

Strength

• 5x[High hang squat snatch + Hang squat snatch + Power snatch]
• Strict/weighted pullups between sets

WOD

5 Rounds for time of:

• 6 Power snatch, 115#/75#
• 6 OHS, 115#/75#
• 30 Double unders

June 25, 2014

Strength

• Power clean 3x3
• Clean pulls, 3x3
• Tall box jump practice between sets

WOD

12 minute EMOM (40 sec on, 20 sec off) of:

• Odd minutes: 4 Squat clean, 155#/115# (Rx+: 185#/135#)
• Even minutes: 4 Box jumps, 36"/30", ME Toes-to-bar in remaining time (Rx+: 40"/strict T2B)