Daily WOD Post

  • 7.29.14


    WOD
    20 min AMRAP
    200m run
    2 Chest to bar pull ups
    2 Hang power clean 135/95
    200m run
    4 C2B
    4 HPC
    200m run
    6 C2B
    6 HPC
    200m run
    8 C2B
    8 HPC
    *Continue to add 2 reps each additional round.



  • 7.28.14


    STRENGTH
    4x3/6 (front squat/back squat) @ 85%

    WOD
    1, 2, 3, 4, 5, 6, 7, 8, 9, 10  Thrusters 95/65
    10, 9, 8, 7, 6, 5, 4, 3, 2, 1  Toes to bar


  • 7.26.14


    STRENGTH
    5x2 OHS

    WOD (Teams of 2)
    For time
    60 Power snatches (95/65)
    90 Thrusters (95/65)
    120 Pulls-ups


  • 7.25.14


    WOD
    6 minute AMRAP
    4 Deadlifts (225/155)
    4 Muscle ups
    --- Rest 2 minutes ---
    7 minutes to...
    Run 800m
    Max effort KB/DB snatches (53/35)
    *You may use a heavier DB if you can snatch it properly.
    ---- Rest 2 minutes ---
    8 minute AMRAP
    4 Deadlifts (225/155)
    4 Muscle ups
    4 KB push press (1KB, 4 each arm)


  • 7.24.14


    OLY
    15 minutes to establish a 1 rep max C&J

    WOD
    For time:
    20 Hang squat cleans (135/95)
    80 Double unders
    60 Pull-ups
    40 Burpees
    20 Jerks (135/95)


  • 7.23.14


    WOD
    3 minutes to work as far through the chipper as possible.
    --- Rest 1 minute ---
    (Start over from the beginning)
    6 minutes to work as far through the chipper as possible.
    --- Rest 1 minute ---
    (Start over from the beginning)
    Complete the whole chipper for time:
    400m Run
    30 Wall balls (20/14)
    20 Toes to bar
    30 Box jumps (24/20)
    20 Sumo deadlift high pulls (70/53)
    30 Push-ups
    400m Run

    *There will be 3 separate scores


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