Tuesday, July 22, 2014
Skill / Strength
Clean
Conditioning
5 Rounds of:
5 Hang clean & jerk (135#/95#)
5 Bar facing burpees
-THEN-
Rest 5 minutes
-THEN-
4 Rounds of:
4 Hang clean & jerk (165#/115#)
4 Bar facing burpees
-THEN-
Rest 5 minutes
-THEN-
3 Rounds of:
3 Hang clean & jerk (185#/125#)
3 Bar facing burpees
Sunday, July 20, 2014
Strength
Squat
Conditioning
For time:
Run 200m
21 Hang power snatch (75#/55#)
21 Clapping push ups
Run 400m
15 Hang power snatch (75#/55#)
15 Clapping push ups
Run 600m
9 Hang power snatch (75#/55#)
9 Clapping push ups
Saturday, July 19, 2014
“Filthy Fifty”
For time:
50 Box jump (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (55#/35#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45#/35#)
50 Supermans
50 Wall ball (20#/14#)
50 Burpees
50 Double unders
***25 minute time cap***
♦ compare to 12/26/13 ♦
Thursday, July 17, 2014
TBT to the very first WOD for these three!
Skill / Strength
Jerk
Conditioning
4 Rounds for time of:
200m Run
10 Chest to bar pull ups
5 Split jerks (185#/125#)
Wednesday, July 16, 2014
Strength
Squat
Conditioning
5 Rounds for time of:
10 Deadlift (225#/155#)
15 Wall ball (20#/14#)
Tuesday, July 15, 2014
Skill / Strength
Snatch
Conditioning
As many reps as possible in 9 minutes following the rep scheme below until time expires:
20 Double unders
1 Hang snatch (115#/80#)
20 Double unders
2 Hang snatch (115#/80#)
20 Double unders
3 Hang snatch (115#/80#)
Sunday, July 13, 2014
For time:
10 Deadlift (275#/175#)
20 Front squats (185#/125#)
30 Shoulder to overhead (135#/95#)
40 Thrusters (45#)
500m Row
