Tuesday 7/8/14
Amrap 20 8 Hand release push up 8 TTB 8 push press 135/95 8 kBs 70/53
July 2014
COMP WOD 7/7/14
1. Work up to 3RM clean 2. 3 RFT 400M run 10 Muscle ups 25 wallball 20/14 3. 5×3 across front squats
Monday 7/7/14
1. Work up to 3RM clean 2. 3 RFT 400M run 10 Muscle ups 25 wallball 20/14
Saturday 7/5 2014
TAKE HOME WOD ” Burpee’s , bathingsuits, and beer” 20:14 min AMRAP 75 burpees 75 stationary lunges ( alternating) Complete as many Reps as possible in 20:14! POST A PATRIOTIC PICTURE OF YOU AND YOUR SCORE! The most creative patriotic posting will get a prize! Let’s have fun, get creative and show us what you’ve …
Friday 7/04/2014
Happy 4th of July Class at 9am and 10am! Let’s make this huge. LumberJack 20 20 Deadlifts (275lbs) Run 400m 20 KB swings (70/53) Run 400m 20 Overhead Squats (115lbs/75lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24/20″) Run 400m 20 DB Squat Cleans (95/65) Run …
COMP July 3rd 2014
REST DAY
Thursday 7/3/14
7×3 front squats For time 21-15-9 Power cleans 95/65 burpees ring dips
Comp WOD Wednesday July 2nd
For time 200m run 25 GHD 400m run 25 GHD 600m run 25 GHD 800m run 25 GHD 1,000m run 25 GHD EMOM x5 2 hang cleans EMOM x5 2 hang snatches Athlete will choose weight EMOMx10 2 push presses
Wednesday July 2nd 2014
For time 200m run 25 sit ups 400m run 25 sit ups 600m run 25 sit ups 800m run 25 sit ups 1,000m run 25 sit ups
