WOD Archive for July 2015
July 31, 2015
Volume Training
10:00 EMOM 5 T2B (focus on proper positioning)
10:00 EMOM 10 Push-ups
July 30, 2015
Strength:
C&J – 1×5@50%, 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80% (not touch and go)
Conditioning:
5 Rounds
Every 3 Minutes
200 Meter Run
Thrusters (135/95)
*Score is total number of Thrusters
July 29, 2015
10:00 EMOM 5 HSPU (focus on proper positioning)
10:00 EMOM 5 Strict Pull-ups
Conditioning:
1. 10:00 EMOM
200/150m row
5 Burpees
2. 10:00 EMOM
30 Double Unders
10 KBS 53/35
July 28, 2015
Find a 1RM Front Squat
Conditioning:
5 rounds for time of:
20 Wall Ball 20/14
10 Deadlifts 225/155
July 27, 2015
Snatch – 1×5@50%, 1×5@60%, 1×5@70%, 1×5@75%, 1x5@80% (not touch and go)
Conditioning:
For Time:
21 Power Cleans 135/95
21 Box Jumps 24/20"
200m run
15 Power Cleans
15 Box Jumps
400m run
9 Power Cleans
9 Box Jumps
800m run
July 24, 2015
Find a 5 RM strict press
MetCon
3 rounds for time
400m run
21 SDHP 115
21 HSPU
Rest 1:00
Women's class
Warm up
Then
1000m row
200m run
750m row
400m run
500m row
600m run
250m row
800m run
July 23, 2015
5x5@60% Back squat
3x3@95% Front squat
MetCon
10-1 power snatches 135/95
1-10 heavy KBS
2 burpee EMOM
July 22, 2015
800m run
50 double unders, 50 sit ups, 10 strict pull ups
400m run
40 du, 40 sit ups, 10 strict pull ups
400m run
30 du, 30 sit ups, 10 strict pull ups
400m run
20 du, 20 sit ups, 10 strict pull ups
400m run
10 du, 10 sit ups, 10 strict pull ups
800m run
Women's/light class
3 rounds of
15 squat jumps
15 mc
15 push presses
Then
25:00 AMRAP
25 lunge jumps each leg
15 DB thruster
400m run
July 21, 2015
4x10 dead lift @80% of 5RM
MetCon
4 rounds
5 squat cleans @80%
10 T2B
20 wall balls
Light class
2 rounds of
400m run
21 slam balls
12 pull ups
Then
4 rounds of
24 wall balls
16 weighted step ups
12 burpees
July 20, 2015
4x10 bench press @80% of 5RM
MetCon
5 rounds for time
15 cal row
5 hang power cleans 165/110
5 thruster 165/110
Women's/light class
3 rounds of
20 KBS
20 goblet squats
Then
10-1 back squats
10 push ups
10 sit ups
150m run