WOD

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30
Jul

Workout 7/31/14

SS1: Work up to 70% of C&J max, 3×1 perfect [email protected] 70%

SS2: 3 minutes Max Effort wall walk test

WOD: For time:
500 meter row
20 pull ups
20 Push Jerk 135/95
15 C2B pull ups
15 Push jerk 135/95
10 strict pull ups
10 push jerks 135/95
5 bar muscle ups
5 push jerks 135/95

29
Jul

Workout 7/30/14

SS: work up to 70% of strict press, 3×1 perfect singles @70%

SS2:3 Max effort sets of ring dips

WOD: For time: 30 OHS 95/65 adv:115/75 30 Bar Facing Burpees 30 Front squats 95/65 adv: 115/75 30 Lateral Bar Burpees 30 Back Squats 95/65 adv: 115/75 30 Burpees

*notice each set of burpees is a different style

Core: 3 max effort T2B

28
Jul

Workout 7/29/14

SS1: snatch (squat) up to 70%, 3×1 perfect [email protected]%

SS2: 2 minute sit up test

WOD: For time:

50 jumping squats w/BB 45/35
30 KBS 55/35 ADV: 70/55
30 burpees
100 Double unders
30 burpees
30 KBS 55/35 ADV:70/55
50 jumping squats 45/35

27
Jul

Workout 7/28/14

SS1: Deadlift up to 70% 3×1 perfect singles @70%

SS2: 3 max effort pull ups

WOD: “5 RFT” 10 deadlifts 225/155 20 wallballs 20/14

Core:150 weighted sit ups with plate

23
Jul

Workout 7/24/14

SS: 12 Minutes to establish a 1RM 1 Behind the neck snatch grip push press+1 Snatch Balance+1 Pause OHS (3 Count pause @absolute bottom)

 

WOD: “3 RFT”

400 Meter Run

10 Tire Flips

10 Clean And Jerk 135/95

 

Core: 4 Round tabata hollow rocks, then (no break) 4 round tabata Russian twists w/ plate 45/25, then (no break) tabata sit ups w/ same plate as twists.

 

22
Jul

Workout 7/23/14

SS: 15 Minutes to establish a 1RM Strict Press

 

WOD: “The Chief” 5 Rounds of:

3 Minute AMRAP:

3 Power Cleans 135/95

6 Push ups

9 Air Squats

1 Minute Rest Between each of the 5 3 Minute AMRAPs

 

21
Jul

Workout 7/22/14

SS: 12 Minutes to establish a 1RM Bear Complex

1 Power Clean+1 Front Squat+1 Push Press+ 1 Back Squat + 1 Behind the neck clean grip push press

 

 

WOD: 15 Minute AMRAP

3 Rope Climbs

25 Walking Lunge (steps)

10 OHS 95/65 ADV: 115/105