Archive for July, 2014

A) 10 min EMOM Odd Back Squat X 5 Even – Pull-ups X 5 B) 3 X Max L – Sits C) Ryan Five rounds for time of: 7 Muscle-ups 21 Burpees to a 1 ft. target

A) 10 min EMOM Odd – DL X 5 Even – MU or MU transition with DIP B) Helen Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings 12 Pull-ups

A) 10 min EMOM ODD – Deadlift X 5 Even – MU or Muscle up Transition with Dip B) Benchmark WOD Ladies WOD A1. Pullups or Ring rows A2. L-sit hold 20 min AMRAP 15 Box jumps 10 KB Thruster (squat press) 5 Leg raises (hanging or on ground)

A) Clean and Split Jerk 5 X 2 B) External Rotation 3 X 15 C) 21, 15, 9 Power Clean HSPU (no handstands = 9, 6 ,3 Wall walks)

A) Partner WOD 3 rounds for reps and time: P1 – does 400m run P2 – does AMRAP 1 Rope Climb 7 Front or Goblet Squats 16 KB Snatches B) Buy out Heavy Front Rack KB Carry X 4

A) 10 min EMOM Odd – RFE Split Squat X 5 per side Even – Press X 5 B) RDL 3 X 10 C)Happy 50th Gary! For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds […]

A) Snatch 5 X 2 B) 3 rounds for time: 300m row 7 Squat Snatch (mid weight)

A) 10 Min EMOM Odd – Back Squat X 5 Even – Pullups X 5 B) 3 X Max L sits C) For Time: 10 Strict Pull-ups 15 Back Squats (unbroken) 10 Kipping Pull-ups 15 Back Squats (unbroken) 10 C2B Pull-ups 15 Back Squats (unbroken) 10 BMU ( if you cannot do a variation of […]

A) 10 min EMOM Odd – DL X 5 Even – MU or MU Transition with Dip X 5 B)DT Five rounds of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps

A) 10 min EMOM Odd – Deadlift X 5 Even – Muscle Up or Transition with Dip X 5 B) Hero Wod A1. Turkish Get ups A2.  KB swing/clean/Press WOD: 120 sec KB clean 120 sec KB press 120 sec KB swing 120 sec Plank rotation 200m run/row 90 sec KB clean 90 sec KB […]