Monthly Archives: July 2013

0414:

WU: 10 m bear crawl, 10 slow leg levers, 10 squat thrust x4 Strength: OHS wu: 3×5 working 3×8 WOD: 12 min amrap 4 hang squat snatch ½ weight of OHS! 12 abmat sit ups (hands behind head) 24 mt climbers (1fer)  

Category: WOD

0413:

WU: 100 m run, 8 BW good mornings, 8 arm haulers X 5 Strength: WOD: 6 RFT 15 pull ups 15 kb swings 53/35 600 m run

Category: WOD

0412:

WU: 4 push ups, 10 m walking lunge w/twist, 10 m H Knees X4 Strength: 5 RM b. press Wod: 8 Rounds 6 hang power cleans 2/3 BW 7 burpees 200 sprint 1 rope ascent  

Category: WOD

0411:

Strength Testing: Take 15 minutes to find new 5RM for each exercise 5RM b. squat 5RM press 5RM DL Warm up: 3 rounds of 25 squats, 12 barbell press, 15 KTE  

Category: WOD

0409: Cindy

WU: Mobility for movement & Cindy Strength: B. Press 5/40 5/50 5/60 Wod: Cindy – Max rounds in 20 Minutes 5 pull ups  10 push ups 15 squats

Category: WOD