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
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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
Tuesday 07/15/2014 Read More »
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
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….
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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
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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
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