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WOD Archive for July 2013

July 31, 2013

15 minutes to establish a 2RM Clean
Note: Reps do not need to be touch and go; however, re-grip should happen immediately.
For Time
1000m Row 10 Clean and Jerks 185/125 100 Sit-ups

July 30, 2013

HBBS: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% – rest as needed.
Front Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest 90 sec.
3 rounds of
20 Wall Ball 20/14 20 KBS 70/53
EMOM 3 Burpees

July 29, 2013

1) 15 minutes to establish a 3RM Snatch
Note: Reps do not need to be touch and go; however, re-grip should happen immediately.
Conditioning
5 rounds for reps of:
30 sec. ME Push Press 115/75 10 sec. Rest 30 sec. ME C2B Pull-ups 10 sec. Rest 30 sec. ME Burpees 10 sec. Rest

July 27, 2013

Deck of cards
push-ups
sit-ups
slam ball
med ball cleans
 
 

July 26, 2013

"Badger" - Hero WOD
3 Rounds
30 Squat Cleans @95/65
30 Pull-ups
800M Run

July 25, 2013

Filthy Fifty (30 min cap)

 

50 box-jumps @24",
50 jumping pull ups,
50 1-pood kettlebell swings,
50 step walking lunge,
50 knees to elbows,
50 push-presses @45/30LBS,
50 back extensions,
50 wall-ball shots @20/14LBS,
50 burpees,
50 double-unders

 

Push presses can be just bars (45/35)

July 24, 2013

Strength
1) HBBS: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest 2 minutes.
2) Front Squat: 1X5@60%, 3X5@70% – rest 90 sec.
15:00 Max Distance Partner Row

July 23, 2013

1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
Conditioning
With no rest between sections:
1 minute ME Rope Climbs 15′
3 minute AMRAP of:
15 Burpees
10 Push Press 95/65
2 minutes ME Rope Climbs 15′
3 minute AMRAP of:
15 Burpees
10 Push Press 95/65
1 minute ME Rope Climbs 15′

July 22, 2013

1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).
For Time:
The Ashley "It's so Hard to Say Goodbye" Casimir WOD
50 Double Under Buy In
3 rounds of
20 Wall Ball
20 Wall Ball Sit-ups
20 Wall Ball Squat Cleans
20 Russian Twists
50 Double Under Cash Out

July 20, 2013

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