COMP WOD 8/1/14
FRAN 21-15-9 Thrusters 95/65 pullups EMOM x7 3 Front pause squats 60% 1RM 3 second pause then explode out of the bottom EMOM x 10 even 10 shoulder taps odd 25 weighted sit-ups
July 2014
Friday 8/1/14
FRAN 21-15-9 Thrusters 95/65 pullups EMOM x7 3 Front pause squats 60% 1RM 3 second pause then explode out of the bottom
Thursday 7/31/14
Yup you guessed it! Running. Time to embrace the suck for those of you that dis like running! Grab your shoes, iPod and a stop watch or a phone. We are running for 45 min on the rail trail! The coach will give you detailed instructions when you get there! The more members the better.
COMP WOD 7/30/14
EMOM x 10 2 strict presses 5, 3 min AMRAPS with a 1 min rest between rounds 3 power cleans 185/125 6 push ups 9 box jumps 24/20 Scoring total reps 7 min ladder 5 burpees 1 snatch 135/95 5 burpees 2 snatches 5 burpees 3 snatches ETC …………
Wednesday 7/30/14
EMOM x 10 2 strict presses 5, 3 min AMRAPS with a 1 min rest between rounds 3 power cleans 185/125 6 push ups 9 box jumps 24/20 Scoring total reps
COMP WOD 7/29/14
For time 10 rope climbs 50 walking lunges 50 dips 50 walking lunges 10 muscle ups Row 45 min AFAP
COMP WOD 7/28
Work up to a 1RM clean and jerk 5RFT 10 deadlifts 225/155 20 wall balls 20/14 Front squats 5-5-3-3-3-1-1 70%-75%-80%-85%-90%-95%-100%
