WOD 7.30.14

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July 30, 2014 | Posted in Daily WOD | By

Workout of the Day 7.30.14

Technique:

5 Minute EMOM

  • 20 Double Unders

Strength:

5 Rounds

Every 3 Minutes on the Minute

  • 8 Back squats @ 65%

WOD:

3 Rounds for Time:

  • 15 Deadlift #95/#135
  • 12 Hang Power Cleans #95/#135
  • 9 Front Squats #95/#135
  • 6 Push Jerks #95/#135

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Endurance WOD 7.30.14

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July 30, 2014 | Posted in Endurance WOD | By

Endurance WOD 7.30.14

10 Minute EMOM

  • 2 Snatches working up in weight each round

Then:

Front Squat 8 X 3 @80%

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Endurance WOD 7.29.14

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July 28, 2014 | Posted in Endurance WOD | By

Endurance WOD 7.29.14

5 Rounds for Time:

  • 500 meter row
  • 1 minute rest

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WOD 7.29.14

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July 28, 2014 | Posted in Daily WOD | By

Workout of the Day 7.29.14

Technique:

8 Minute EMOM

  • 2 High Hang Clean

Strength:

3 Minute EMOM

  • 3 Press

5 Minute EMOM

  • 5 Push Press

WOD:

For Time:

  • 5 Rope Climbs 12/15
  • 100 meter walking lunge
  • 50 Dips
  • 100 meter walking lunge
  • 10 muscle ups

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Endurance WOD 7.28.14

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July 28, 2014 | Posted in Endurance WOD | By

Endurance WOD 7.28.14

Rest Day

 

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WOD 7.28.14

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July 27, 2014 | Posted in Daily WOD | By

Workout of the Day 7.28.14

Technique:

5 Minute EMOM

  • 2 Strict pull-ups

Strength:

5 Minute EMOM

  • 3 Snatches

8 Minute EMOM

  • 2 Clean and Jerks (working up in weight each minute)

WOD:

4 Rounds for Time

  • 50 meter sprint forward
  • 50 meter run backwards
  • 10 burpees

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Endurance WOD 7.27.14

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July 27, 2014 | Posted in Endurance WOD | By

Endurance WOD 7.27.14

4 rounds for time:

  • 15 deadlifts@#185
  • Run 800 meters

 

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Endurance WOD 7.26.14

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July 27, 2014 | Posted in Endurance WOD | By

Endurance WOD 7.26.14

Swim and run back to back

  • 400 meter swim
  • 3 mile run

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Endurance WOD 7.25.14

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July 25, 2014 | Posted in Endurance WOD | By

Endurance WOD 7.25.14

Active Recovery Day

  • Warm-Up
  • Skills and drills
  • Pick one sport (swim, bike, run)
  • 30-60 minutes total

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WOD 7.25.14

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July 25, 2014 | Posted in Daily WOD | By

Workout of the Day 7.25.14

Technique:

5 Minute EMOM

  • 5 Push Jerks

Strength:

5 Rounds (every other minute on the minute)

  • 10 Deadlifts @ 75%

WOD:

As heavy as possible with a 10 minute time cap

  • 100 meter – farmer’s walk right
  • 100 meter – farmer’s walk left
  • AFAP (as fast as possible) row in remaining time

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