Comp WOD 7/14/14
1. Find 5rm front squat 2. 8 min AMRAP 2 clusters ( clean to thruster) 135/95 2 bar over burpees 4 clusters 4 bar over burpees 6 clusters 6 BOB etc….. 3. work up to a heavy snatch pull deadlift into a full snatch
July 2014
Monday July 14th 2014
1. Find arm Front squat 2. 8 min amrap 2 clusters ( clean into a thruster) 135/95 2 bar over burpees 4 clusters 4 bar over burpees 6 clusters 6 bar over burpees etc….
Saturday 7/12/2014
Happy Birthay Little Man!!!! “Logan” In teams of 2 for time 2 Mile row (partners switch every 800M) then 2 rnds 7 Back squats 225/155 13 Box jumps 24/20 2 rnds 7 Back squats 245/175 13 Box jumps 2 rnds 7 Back squats 265/195 13 Box jumps 2 rnds 7 Back squats 285/215 13 Box …
FRIDAY 7/11/14
For time 1-10 Clean and Jerks 155/105 With 1 round of Cindy in between sets 5 pull up 10 push up 15 squats Then Find 5 rep max unstable bench
FRIDAY 7/11 COMP WOD
FOR TIME 1-10 Clean and Jerks 155/105 with 1 round of Cindy in between sets 5 pull up 10 push up 15 squats Find 5 rep max unstable bench 5K not for time
COMP WOD 7/10/14
1 hour mobility RECOVERY DAY
Thursday 7/10/14
Goat day Otmx20 Odd goat 1 Even goat 2 If you do not know what weaknesses to work on with this we will tell you what to work on. We are working on specific weaknesses.
COMP WOD 7/9/14
1.For time 75 Double unders 20 Power snatch 95/65 60 du’s 15 snatch 45 du’s 10 snatch 30 du’s 5 snatch 2.Emomx14 Even 3 Back squats Odd 3 high hang cleans
Wednesday 7/9/14
Congrats to Greg Ross for winning the take home WOD! Love the patriotic ensemble ! See a coach for your prize. Congrats to all that participated, you all did a great job… For time 75 Double unders 20 Power snatch 95/65 60 du’s 15 snatch 45 du’s 10 snatch 30 du’s 5 snatch
Tuesday 7/8/14 COMP WOD
1.Amrap 20 8 Hand release push up 8 TTB 8 push press 135/95 8 kBs 70/53 2.C2B Progressions 6×7 :40 sec rest 3.For time Teams of 2 10 min Amrap Burpees to 6 inch target One works at a time
