Monday 7/21/14
1. Back Squat 5-5-3-3-3-1-1 2. Josh For time 21 Overhead squats 95/65 42 Pull ups 15 OHS 30 Pull ups 9 OHS 18 Pull ups
July 2014
Saturday 07/19/2014
Teams of 2 5 rounds for time Run 400M 6 rope climbs 50 push ups Both run together, then one partner works at a time.
Comp Wod 7/18/14
Run 1 mile 50 KB swings 70/53 Run 1 mile For time 5RNFT ME Front squats 75% ME TTB
Friday 7/18/14
Run 1 mile 50 KB swings 70/53 Run 1 mile For time
COMP WOD 7/17/14
Rest/recovery day Mobility 60 min Try this …… Or this…..
Thursday 7/17/14
2 part GOAT DAY OTM x 20 odd:goat 1 even :goat 2 THEN Specific goat work
COMP WOD 7/16/14
Body weight back squat ladder rest 5 min 3/4 body weight push press ladder rest 5 min 1.5 BW deadlift ladder AMRAP :30/1:30 rest Clean and Jerks 3 rounds 225/155 3 rounds 185/135 3 rounds 135/95 3×12 GHD bench press
Wednesday 7/16/14
Body weight back squat ladder rest 5 min 3/4 body weight push press ladder rest 5 min 1.5 BW deadlift ladder
Comp WOD 07/15/2014
1. “Selfie” 3 rounds 7 C2B pull ups 15 Box Jumps 24/20 29 Double unders then 3 rounds 7 C2B pull ups 15 Cal row 34 Wallballs 20/14 for time 2. EMOMx10 3-5 deficit HSPU 200M sprint
Tuesday 07/15/2014
Happy Birthday to both Coach Carla and Coach Bailey, Enjoy this one!! I even named it after the two of them. “Selfie” 3 rounds 7 C2B pull ups 15 box jumps 24/20 29 double unders then 3 rounds 7 C2B pull ups 15 Calorie Row 34 wall ball 20/14
