WOD 7/23/2014

July 23, 2014

Strength:

Front Squat: 3, 3, 3, 2, 2, 2

Metcon:

5 RFT:

20 – KB Swings
15 – Burpees
10 – Toes 2 Bar

Then…

100 – Double Unders

Comments: 0

WOD 7/22/2014

July 22, 2014

Strength:

Strict Press: 5 × 4

Push Press: 5 × 3

Metcon:

400 m Run
40 – Wall Balls
400 m Run
30 – Wall Balls
400 m Run
20 – Wall Balls
400 m Run
10 – Wall Balls

Comments: 0

WOD 7/21/2014

July 21, 2014

DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Strength:

Back Squat: Find 1 RM (20 min.)

Metcon:

“DT”

5 RFT:

12 – Deadlifts
9 – Hang Cleans
6 – Push Press

Male Weight: 155#, Female Weight: 105#

Comments: 0

WOD 7/18/2014

July 18, 2014

Strength:

Power, or Full (Squat) Cleans: 8 × 2

Metcon:

15 min. AMRAP:

200 m Run
12 – Hang Power Cleans
14 – Toes 2 Bar
16 – Box Jumps

Comments: 0

WOD 7/17/2014

July 17, 2014

Strength:

Front Squat: 3, 3, 3, 2, 2, 2

Metcon:

10, 9, 8,…. 1

- Front Squats
- Push Press
w/ 20 Double Unders between each set

Finisher:

3 sets:

Max Effort Wieghted, or with feet elevated Plank Holds

Comments: 0

Page 1 of 33 Next