Monthly Archives: July 2014

0722:

WU: coach rick will find a way. STRENGTH: OHS F/ rack 4X8 (use discretion to find appropriate load) WOD: 10 rounds • 20 DU/50 SU • 8 KTE / 10 clam shells • 5 Sec HSH / wall walk • 15 abmat sit ups GA: 6 rounds

0721:

WU: DFM get it. WOD: FT • Run 1 mi • 30 Power Cleans 135/95 • 60 pull ups • Run 1 mi Mobility: Post recovery GA: Run 1000 m, 6 rds 5 power cleans 5 pull ups, Run 1000 m

0719:

WU: WB WOD: 10-1 Grab a buddy or two of similar ability. • b. press BW • DL BW ½ • PP ¾ BW STRENGTH: Accessory work: DB’s – WB GA: WB

0718:

Coach AL Time on Saturday. Option 1 – Friday make up Option 2 – Coach Al will provide something heavy, fun or both.

Category: WOD