Monthly Archives: July 2015

1-Aug-15

A. Warm Up: NFT 400m Run -3 Rds NFT 15 A.R.E. Squats 10 Burpees 6 Strict Pull Ups   B. WOD: 31 Heroes (partner wod) AMRAP 31 Min 8 Thrusters 155/105# 6 Rope Climbs 11 Box Jumps 30/24” **Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25#). When Partner…
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1-Aug-15-WK17

A. Weightlifting: Clean and Jerk 15 min to work up to 90% of 1RM You may power or squat clean, but must split jerk.   B. WOD: 31 Heroes (partner wod) AMRAP 31 Min 8 Thrusters 155/105# 6 Rope Climbs 11 Box Jumps 30/24” **Partner 1 performs the workout listed above. Partner 2 runs 400m…
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31-Jul-15-WK17

A. Weightlifting: Snatch Deadlift 4x3 @ 100% of 1RM Snatch   B. Strength: Front Squat 3x4 @ 75-80% of 1RM   C. WOD: AMRAP 15 Min 2 Rds “Cindy” 10 Alt Arm Dumbbell Squat Snatch 45/30# 4 Rds Cindy 10 Alt DB Squat Snatch 6 Rds Cindy 10 Alt DB Squat Snatch 8 Rds Cindy 10 Alt DB…
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31-Jul-15

A. Warm up: NFT 30 Cal Row -3 Rds NFT 15 A.R.E. Squats 10 GHD Sit Ups   B. Strength: Front Squat 3x4 @ 75-80% of 1RM   C. WOD: AMRAP 15 Min 2 Rds “Cindy” 20 Alt Arm Dumbbell Snatch 45/30# 4 Rds Cindy 20 Alt DB Snatch 6 Rds Cindy 20 Alt DB…
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29-Jul-15

A. Warm up: NFT 200m Run -2 Rds NFT 15 Burpees 10 PVC Shoulder Pass Throughs 15 Alt Arm DB Snatch 10 T2B   B. Weightlifting: Split Jerk From a rack or blocks, find a 1RM   C. WOD: For Time 10-8-6-4-2 Muscle Ups 2-4-6-8-10 Power Clean 185/125#   D. Cool Down: Row 4 Min…
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29-Jul-15-WK17

A. Weightlifting: Clean Highpull 5x2 @ 90-95% of 1RM Clean   B. Weightlifting: Split Jerk 2 @ 70% 2 @ 75% 2 @ 75% 2 @ 80%   C. WOD: For Time 10-8-6-4-2 Muscle Ups 2-4-6-8-10 Power Clean 185/125#
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28-Jul-15

A. Warm up: NFT -3 Rds NFT 6 Strict HSPU 10 PVC Pressing Overhead Lunges 40 DU’s   B. Weightlifting: Snatch 7x1 @ 85% Across   C. WOD: For Time 800m Run 80 KBS 1.5/1pood 80 Lunges 800m Row   D. Cool Down: Pattern Reset / Mobility 10 Wall Squats 1 Min Calf Roll Out…
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28-Jul-15-WK17

A. Strength: Back Squat 3x5 up to 75-80% of 1RM   B. Weightlifting: Snatch 7x1 @ 85% Across   C. WOD: For Time 800m Run 80 KBS 1.5/1pood 80 Lunges 800m Row  
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