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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

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