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Workout of the Day (WOD)

July 17, 2013

7x2 Bench Press
4 Rounds For Time of
400m run
7 HSPU
14 Sit-ups

July 16, 2013

1) Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no misses.
2) EMOM for 5 minutes – 1 Clean & Jerk @ 85-90% of max from #1
Conditioning
For time:
5 rounds of “Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats
-then-
15 Hang Power Snatches 155/105#
-then-
5 rounds of “Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats

July 15, 2013

1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.
2) EMOM for 5 minutes – 1 Snatch @ 90% of max from #1
Conditioning
For total reps:
2:00 ME Double Unders
Then (no rest)-
3:00 ME Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)
Rest 2:00-
3:00 ME KBS 24/16kg (attempt as many as possible UB – do not gameplan)
Then (no rest)-
2:00 ME Double-Unders

July 13, 2013

July 12, 2013

HBBS 8X4 @ 80% – rest at least 2 minutes
Conditioning
10:00 AMRAP
100m Farmers Carry 70/53
10 Burpees

July 11, 2013

Nancy" with a twist
Five rounds for time of:
- 400 meter run
- 20 Russian V-Twists with med ball (m:20lbs f:14lbs (L/R=1 rep)
- 15 Overhead Squats (m:95lbs f:65lbs)

July 10, 2013

HBBS 7X5 @ 75% – rest at least 2 minutes
BBG
1) 10 minutes to work to a max Power Snatch for the day, then:
EMOM for 7 minutes: 1 Power Snatch @ 90% of today’s max.
2) 10 minutes to work to a max Power Clean & Jerk for the day, then:
EMOM for 7 minutes: 1 Power Clean & Jerk @ 85% of today’s max

July 9, 2013

5X1 Snatch
5X3 Cleans (touch & go) + 1 Jerk – heaviest possible, rest 60-90 seconds
Conditioning
60 C2B Pullups for time*
*EMOM including the first minute – 5 Burpees

July 8, 2013

HBBS 6X6 @ 70% Plus – rest at least 2 minutes
Conditioning
5 rounds for reps/calories of:
30 sec. ME Row
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME HR Pushups
30 sec. Rest

July 6, 2013

HBBS 10X3 @ 85% – rest at least 2 minutes
1) 15 minutes to establish a 1RM Snatch.
2) 15 Minutes to establish a 1RM Clean & Jerk.
Conditioning
"Diane"
21-15-9 of:
Deadlifts 225/155#
HSPU (regionals standard

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