WOD 8/1/2014

August 01, 2014

Strength:

Back Squat: 5 × 2 (pause reps)

*Hold each rep at the bottom for a count of 3

Metcon:

7 RFT:

200 m Run
10 – DB Snatches
10 – Burpees
10 – Toes 2 Bar

Comments: 0

WOD 7/31/2014

July 31, 2014

Strength:

5 sets of:

5/5/5 (rest 30 sec.)

-Strict Press
-Push Press
-Push Jerk

Metcon:

45 sec. Work
15 sec. Rest
5 Times

- Lateral Shuffles
- Air Squats
- Plank Holds
- Side to Side Push Ups

Comments: 0

WOD 7/30/2014

July 30, 2014

Strength:

Deadlift: Find 1 RM

Metcon:

30 – 20 -10

- SDHP (95#/65#)
- Split Jumps
- Push Press (95#/65#)

Rest 4 min.

Then…

Max Effort 500 m Row

Comments: 0

WOD 7/29/2014

July 29, 2014

Skill/Warm-Up:

Double Under Practice: 5-10 min.

Strength:

Front Squats: 6 × 3

Metcon:

800 m Run

15 – Wall Balls
15 – KB Swings
15 – Burpees
15 – Hollow Rocks
(x4)

400 m Run

Comments: 0

WOD 7/28/2014

July 28, 2014

Strength:

Practice Power/Full Cleans: 7 × 2

- If you are already proficient with cleans, then make each of these sets working sets and increase the weight until you find your 2 rep max.

Metcon:

15 min. AMRAP:

3 – Power Cleans
6 – Push Ups
9 – Box Jumps
30 – Double Unders

Comments: 0

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