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%
Saturday 7/26/14
” Team Nukes” Teams of 2 complete 8 min to complete : 1 mile run ( switch every 400m) In the remaining time complete an AMRAP of burpees to a plate. One athlete works at a time. at the 8 min mark: 10 min to complete 1 mile run switching every 400m, in the remaining
COMP WOD 7/25/14
Huge congrats to the Murray family for welcoming Savannah Rachael born 4:13pm 7 lbs 5 oz! Congratulations! ” KING KONG” 3 rounds for time 1 Deadlift 455/325 2 muscle ups 3 squat cleans 250/185 4 HSPU 7×8 C2Bpullups :45 second rest between sets 60 alt pistols for time
Friday 7/25/14
Huge congrats to the Murray family for welcoming Savannah Rachael born 4:13pm 7 lbs 5 oz! Congratulations! ” KING KONG” 3 rounds for time 1 Deadlift 455/325 2 muscle ups 3 squat cleans 250/185 4 HSPU
COMP WOD 7/24/14
Recovery day. 60 min of stretching and mobility Come on in and pick a coaches brain about how to mobilize!
Thursday 7/24/14
Whats it going to be?? Is the Wod posted yet? Whens the Wod going to be posted? Come on in and find out! One of our lovely coaches will explain the Wod when you arrive! See you tomorrow
