Monthly Archives: July 2013

0420: 5K

WU: Active and Dynamic stretching. Strength: n/a WOD: Run 5K for time (Journal time)

Category: WOD

0419:

              WU: Bergener warm up: 1 pvc, 3 bb Strength: B. SQUAT 5×65 5×70 5+x75 WOD: 15 min. start weight is determined by each individual. Grow your bar after each successful lift by 5,10 or 20 lb increments. Climb rope after each successful lift. Post load of heaviest lift.… Read More »

Category: WOD

0418:

WU: 20 sec plank hold, 5 sec frog stand, 5 hollow rocks, 6 squat therapy, 5 tuck jumps X6 Strength: PRESS 5×65 5×70 5+75 WOD: 13 min amrap 5 ring dips 10 atomic situps 15 box jumps 24/18    

Category: WOD

0417:

WU: 5 bb f.squats, 5 bb push press, 5 bb b.squat and 2 pull ups  x4 Strength: DL 5@65% 5@70% 5+75% WOD: For time: 12 thrusters 95/65 6 CTB pull ups 10 thrusters 8 CTB pull ups 8 thrusters 10 CTB pull ups 6 thrusters 12 CTB pull ups 2 min rest then run 800m

Category: WOD

0416:

WU: WOD: PT ACTIVE

Category: WOD

0415:

WU: mobility group Strength: Press 5@65 5@70 5+75 WOD: 14 12 10 8 6 4 BB SDHP 95/65 LOTBB Wall ball 20/14 BB Reverse lunge 95/65  

Category: WOD