Monthly Archives: July 2014

0717:

WU: Get yer db’s WOD: FT • 200 m run • 3 man maker 40/30 • 10 pull ups • 30 DU/80 SU • 400 m run • 3 MM • 10 pull ups • 30 DU • 800 m run • 3 MM • 10 pull ups • 30 DU • 1000 m run… Read More »

0716:

WU: 5-10 STRENGTH: b. press 5×5 75% WOD: 3RFT • 12 Push press 135/115/95/65 • 18 b. squat (push press wt.) • 400 m run GA: full benefit reps and lighter bb load.

0715:

WU: foam roll – 5 minutes then get the bb. 4×5 thruster at WU load. WOD: Emom 10 minutes, Latter 1-10 • Thruster 95/65 • Box jump burpees through first 5rds/reg. box jumps 6-10 If you fail on a round? Plank hold for remainder of following minute then get back in the fight. STRENGTH: DL… Read More »